Do Diabetes Diets Exist?
Considerable confusion exists for the appropriate diabetes diets with no single regime being proven to help the condition.
Conflicting diabetes diets abounds and new advice is given nearly every day, while one study says that "this is good", another study says that "that is good", which one is right?
This is made even worse by the press, television, news papers and magazines) selectively reporting diabetes diets from medical papers that often misquotes, and/or misrepresents, the study and the facts in question.
The problem faced but a lot of people is that of deciding what represents a healthy and safe diet and knowing which research to trust.
Undoubtedly, refined white sugar and products containing this substance are not going to be helpful for the diabetic simply because of the almost immediate absorption of this substance into the blood as glucose. This would be true for both type 1 and type 2 diabetes. But there is more to a diet suitable for diabetics than just sugar considerations.
A University of California study undertook research into diet and found that in 50% of those studied, who followed a diet based on pritkin principles, the type 2 diabetes symptoms were reversed.
For this study participants were exercising for one hour every day and following a diet that was based on vegetables and whole grains with a little animal protein.
It has been suggested, and some would say proven, that an Atkins type diet high in fat and protein and low in carbohydrate is the most suitable for a diabetic and it would certainly seem logical that restricting (particularly refined) carbohydrates would help to prevent elevated glucose levels in the blood stream.
There is a link between insulin, glucose and cholesterol – particularly what is termed “bad cholesterol” and proponents of the Atkins diet claim that cholesterol levels are not adversely affected by this diet regime. Of course there are contrary views.
The American Dietetic Association recommends several tips to maintaining a healthy blood sugar level while adhering to a healthy diet.
- One recommendation that is made is to consume a good amount of starch. Starches such as cereal, bread, and certain types of vegetables should be consumed at the rate of at least six servings per day. In addition to the commonly known starches, black beans, garbanzo beans, and corn are sources of starch that can compliment a meal while giving you your required nutrients.
- The ADA also recommends that you adhere to the five-a-day plan, eating at least 5 servings of fruits and vegetables per day. One of the more obvious tips offered by the ADA is to use sugars sparingly.
It is important to realize that everyone has an individual metabolism and physiology. What may be a healthy diet for one person could be life threatening for another. A diet based around healthy protein – organic white meat and fish; natural carbohydrates – vegetables, salads and fruit; and monounsaturated fat supplemented by the essential fatty acids is a good starting point.
Once you're diagnosed with diabetes your doctor or dietician will give you some guidelines for your diet. When cooking, there are some simple things that you can do to help your meals be both nutritious and delicious and the following are just some general suggestions.
• When a recipe calls for oil, butter, or shortening, substituting vegetable oil spray can be a great idea.
• When preparing meats, you should get some of the more lean cuts. Sirloin steaks are known to have a very low fat content and are recommended for those with diabetes.
• Broiling, roasting, or stir-frying your meats is a great idea as it helps to keep the meal healthy.
• When buying chicken or turkey, try to purchase it skinless, or remove the skin before cooking.
• Fish and vegetables are often eaten with butter. As a substitute, try using a slice of lemon or lime to season your meal.
• Cereal should be eaten with skim or 1 percent milk. This helps to lower the fat you intake without causing much of a dietary change.
• As opposed to vegetable oil, using canola or olive oil can be a healthy alternative.
• Whole grain cereals and breads are a great source of carbohydrates with a host of nutrients. Eat them as often as possible.
In addition, the following dietary tips are very important for diabetics:
- Don't skip meals. Regular meals are important for insulin and other medications to work properly.
- Constant Meal Routine. If you are on insulin, then it is important that you eat at the same time each day, and eat similar amounts of food at each meal. An even distribution of carbohydrate throughout the day can prevent large fluctuations in blood glucose levels and also aid insulin to operate effectively.
- Eat foods (and food supplements) that are rich in anti-oxidants, such as vitamin C, vitamin E, beta-carotene (found in carrots), omega 3 fats (from fish), magnesium, and chromium. These nutrients can help prevent or reduce the long-term complications caused by diabetes.
- Eat lots of fresh Fruit, Vegetables, legumes, and Whole grain breads, cereals, and pasta. These foods contain more fiber and (because of their low GI), they release glucose into your blood stream at slow rates during digestion.
When first diagnosed with diabetes, if you are not referred to a dietician by your doctor, find one yourself, a trip to a dietician can help you plan out the requirements your individual body might need to take in.
- These experts can help figure your weight, your level of activity, medications, and a host of other factors into what exactly your body needs.
- This is an important trip to make as it can help you realize how not adhering to a diet may cause complications with your diabetes.
- To locate a dietitian in your area, the American Association of Diabetes Educators offers a phone number to assist you.
- By calling 1-800-342-2382, you can quickly and easily find someone who can help you with your diet with regards to diabetes.