This is helpful. What I have been searching for is eluding me on the web -- so far. Do you have a week's worth of menus, with recipes? It would be great to have a starting point.
I was diagnosed with Diabetes type two -- three years ago -- even though my BMI is 20 and I work out six days a week. I have to take ten units of insulin a day and 2K mgs metformin. The only way out appears to be diet, and despite all the recipes I see here, I really need a format for them -- a week's worth of menus.
Thanks!
Diana
--- In Healthy_Recipes_
>
>
> The Basics of a Healthy Diabetes Diet
>
> From: http://diabetes.
>
> Contrary to what you may have heard, there is no " diabetes diet,"
> per se -- and that's good news! The foods recommended for a diabetes
> diet to control blood glucose (or sugar) are good for those with
> diabetes -- and everyone else. This means that you and your family
> can eat the same healthy foods at mealtime. However, for people with
> diabetes, the total amounts of carbohydrates consumed each day must
> be monitored carefully. Of the different components of nutrition -- carbohydrates, fats, and proteins -- carbohydrates have the greatest
> influence on blood sugar levels. Most people with diabetes also have
> to monitor total fat consumption and protein intake, too.
>
> To keep your blood sugar levels in check, you need to make healthy
> food choices, exercise regularly, and take the medicines your health
> care provider prescribes. A dietitian can provide in-depth nutrition
> education to help you develop a personalized meal plan that fits your
> lifestyle and activity level, and meets your medical needs.
>
> Learn the ABCs of a Diabetes Diet
>
> The goal of nutrition for people with diabetes is to attain the ABCs
> of diabetes. The A stands for the A1c or hemoglobin A1c test, which
> measures average blood sugar over the previous 3 months. B is for
> blood pressure, and C is for cholesterol. People with diabetes should
> attain as near as normal blood glucose control (HbA1c), blood pressure,
> and healthy cholesterol level.
>
> Alcohol and Diabetes
>
> Use discretion when drinking alcohol on a diabetes diet. Alcohol is
> processed in the body very similarly to the way fat is processed, and
> alcohol provides almost as many calories as fat. If you choose to
> drink alcohol, only drink it occasionally and when your blood sugar
> level is well-controlled. It's a good idea to check with your doctor
> to be sure drinking alcohol is acceptable.
>
> Diabetes and Glycemic Index
>
> For years, researchers have tried to determine what causes blood sugar
> levels after meals to soar too high in those with diabetes. Potential
> culprits have included sugar, carbohydrates, and starches, among other
> foods. The glycemic index is a ranking that attempts to measure the
> influence that each particular food has on blood sugar levels. It takes
> into account the type of carbohydrate in a meal and its effect on blood
> sugars.
>
> Foods that are low on the glycemic index appear to have less of an impact
> on blood sugar levels after meals. People who eat a lot of low glycemic
> index foods tend to have lower total body fat levels. High glycemic index
> foods generally make blood sugar levels higher. People who eat a lot of
> high glycemic index foods often have higher levels of body fat, as
> measured by the body mass index (BMI).
>
> Talk to your doctor, a registered dietitian, or a diabetes educator and
> ask if the glycemic index might work to help gain better control of your
> blood sugar levels.
>
> The glycemic load takes into account the effect of the amount of
> carbohydrates in a meal. Both the type of carbohydrate and the amount
> have an effect on blood sugars.
>
> Eating Right on a Diabetes Diet
>
> If you have diabetes, it's important to eat right every day to keep
> your blood sugar levels even and stay healthy.
>
> Here's some easy tips:
> * Be sure to eat a wide variety of foods. Having a colorful plate is
> the best way to ensure that you are eating plenty of fruits, vegetables,
> meats, and other forms of protein such as nuts, dairy products, and grains/cereals.
> * Eat the right amount of calories to maintain a healthy weight.
> * Choose foods high in fiber such as whole grain breads, fruit, and
> cereal. They contain important vitamins and minerals. You need 25 to
> 35 grams of fiber per day. Studies suggest that people with type
> 2 diabetes who eat a high fiber diet can improve their blood sugar
> and cholesterol levels. Similar results have been suggested in some
> studies in people with type 1 diabetes.
>
> Serving Sizes and Diabetes
>
> Be sure to eat only the amount of food in your diabetes meal plan.
> Excess calories result in excess fat and excess weight. In people with
> type 2 diabetes, excess body fat means less sensitivity to insulin.
> Weight loss in overweight and obese people with type 2 diabetes helps
> improve blood sugars and reduces those risk factors which lead to heart
> disease. Your dietitian can help you determine the appropriate serving
> sizes you need, depending on if you need to maintain your weight, gain
> weight, or lose weight, and if you have high or low blood sugar levels.
>
> * In women with gestational diabetes, it's important to eat multiple
> meals and snacks per day as recommended.
> * Do not skip meals.
> * Eat meals and snacks at regular times every day. If you are taking a
> diabetes medicine, eat your meals and take your medicine at the same
> times each day.
>
> Note:
> If you are taking some of the newer diabetes medicines, some of these
> tips may not apply to you; ask your health care provider the tips you
> should follow.
>
> The Sweet Truth about Food and Diabetes
>
> You might have heard that, as a person with diabetes, you shouldn't have
> any table sugar. While some health care providers continue to promote
> this, many -- realizing that the average person lives in the real world
> and will probably indulge in a bit of sugar every now and then -- have
> adopted a more forgiving view. Most experts now say that small amounts
> of sugar are fine, as long as they are part of an overall healthy meal
> plan. Table sugars do not raise your blood sugar any more than similar
> amounts of calories from starches, which is found in many foods that
> we consume. It is important to remember that sugar is just one type of carbohydrate.
>
> When eating sugar, keep these tips in mind:
>
> * Read food labels. Learn how to determine how much sugar or carbohydrates
> are in the foods that you eat.
> * Substitute, don't add. When you eat a sugary food, such as cookies,
> cakes, or candies, substitute them for another carbohydrate or starch
> (for example, potatoes) that you would have eaten that day. Make sure
> that you account for this in your carbohydrate budget for the day. If
> it is added to your meal for the day, then remember to adjust your
> insulin dose for the added carbohydrates so you can continue to maintain
> glucose control as much as possible. In other words, readjust your
> medications if you do add sugars to you meals.
> * Sugary foods can be fattening. Many foods that have a lot of table
> sugar are very high in calories and fat. If you are watching your
> weight (and many people with diabetes must), you need to eat these
> foods in moderation!
> * Check your blood sugar after eating sugary foods and talk to your
> health care provider about how to adjust your insulin if needed when
> eating sugars.
> * Ultimately, the total grams of carbohydrates -- rather than what
> the source of the sugar is -- is what needs to be accounted for in
> the nutritional management of the person with diabetes.
>
> Diabetes Diet Myths
>
> Before you start a diabetes diet, get the facts. So many people believe
> that having diabetes means you must avoid sugar and carbohydrates at all
> cost, load up on protein, and prepare "special" diabetic meals apart
> from the family's meals. Wrong! Most individuals with diabetes can
> continue to enjoy their favorite foods, including desserts, as long
> as they monitor the calories, carbs, and other key dietary components
> and keep a regular check on their blood glucose levels.
>
>
> Diabetes Diet Q&A
> What Is the TLC Diet for Diabetes?
>
> People with diabetes who have abnormal cholesterol levels will likely
> be placed on a diet known as a "TLC" diet. The TLC diet will help reduce
> the intake of cholesterol-
> may be asked to lose weight and increase physical activity levels -- all
> of these are components that will help lower bad LDL cholesterol. Looking
> at food labels will help you become more knowledgeable about your intake
> of fats and cholesterol.
>
> Specifically, the TLC diet calls for the following:
>
> * Total fat consumption should be 25%-35% or less of total calories eaten
> per day.
> * Saturated fats should be less than 7% of total calories eaten in a day.
> * Polyunsaturated fats (from liquid vegetable oils and margarines low in
> trans fats) should be up to 10% of the total calories per day consumed.
> * Monounsaturated fats (derived from vegetable sources like plant oils
> and nuts) should be up to 20% of total calories per day eaten.
> * Carbohydrates should be 50%-60% of total calories per day eaten
> * We should eat 20-30 grams of fiber per day. These can be derived from
> oats, barley, psyllium, and beans.
> * The amounts of protein in the diet should equal about 15%-20% of total calories eaten per day.
> * Cholesterol content of the diet should be less than 200 milligrams per
> day.
>
> How Much Fat Is Acceptable on a Diabetes Diet?
>
> People with diabetes have higher than normal risk for heart disease,
> stroke, and disease of the small blood vessels in the body. Controlling
> blood pressure and limiting the amount of fats in the diet will help
> reduce the risk of these complications.
>
> Limiting the amounts of saturated fats, increasing the amount of regular
> exercise, and receiving medical treatment can lower bad LDL cholesterol.
> This has been repeatedly shown in medical studies to help people with
> diabetes reduce their risk of heart disease and reduce the risk of death
> if a heart attack does occurs in a diabetic person.
>
> Can I Use Artificial Sweeteners on a Diabetes Diet?
>
> Artificial sweeteners can be added to a variety of foods and beverages
> without adding more carbohydrates to your diabetes diet. Using non-caloric
> artificial sweeteners instead of sugar also greatly reduces calories in
> your favorite foods.
>
> Keep in mind that foods with artificial sweeteners are not necessarily
> 'no' carbohydrates foods. Many have carbohydrates; therefore, you must
> read the food labels to determine the gram amounts per serving that
> these have in order to take into account the effect that these
> carbohydrates have on your glycemic control. Foods labeled with
> artificial sweeteners can affect your blood sugars.
>
> As long as you are aware of the content of carbohydrates you can adjust
> your meal or medication to maintain blood glucose control. Sugar free
> means no sugar has been added, but you must remember these foods still
> contain carbohydrates which does affect your blood sugars.
>
> Examples of artificial sweeteners you can use include:
> * Aspartame
> * Acesulfame-k
> * Saccharine
> * Sucralose
> * Other non-nutritive sweeteners
>
> Pregnant or breastfeeding women should avoid saccharine, and people who
> suffer from phenylketonuria should not use aspartame. People with
> phenylketonuria are unable to metabolize phenylalanine, an amino acid
> that's a common part of many proteins.
>
> Some artificial sweeteners -- such as xylitol, mannitol, and sorbitol
> -- have some calories and do slightly increase blood sugar levels.
>
> The American Diabetes Association cautions that eating too much of any
> artificial sweetener can cause gas and diarrhea.
>
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