A Diabetic Food Guide

Let's Eat! A Diabetic Health Food Guide

So, what’s your favorite food? Pasta, cheesecake, tuna shakes, a cheeseburger with all the extras? Most of us have a favorite food and quite often, the item would not be found on the health foods top 10 (or even 20) list—never mind the Diabetes health food guide. When you learned that you joined the ranks of the more than 17 million diabetics in America, you could not help but think of how you will be able to manage eating the items on the diabetic food choices list. No doubt, you will quickly resign yourself to a life without sugar and carbohydrates—permanently. For most, changing or modifying their current lifestyle to include meals and snacks that are in alignment with Diabetes health food and for most this is an overwhelming prospect.

But wait! Before you get very discouraged, you don’t have to completely give up sweets and starch. While renouncing these makes for a healthier diet, it is not 100% necessary. Researchers are now finding that what matters more is how quickly your blood glucose levels rise when sugars like fruit and sucrose, potatoes and breads, are combined and how the food item is prepared. So, by choosing steamed zucchini rather than fried green tomatoes, herb crusted chicken rather fried, you are not loosing on flavor—just the extra fat. Diabetic food choices are all a part of maintaining a balanced diabetic lifestyle.

There are a variety of artificial sweeteners on the market that will make your transition to sweets and the diabetic food guide easier. Artificial sweeteners like maltodextrin which is processed like a carbohydrate and contains only 4 calories per gram and polydextros with only 1 calorie per gram are used in sugar-free, non-fat yogurts or low fat ice cream and pudding.  Consequently, there are more diabetic-friendly foods today than there ever has been.

Still unsure? That’s where your dietician can help out. You should have received a copy of the diabetic food choices in the materials you were given on, or shortly thereafter, diagnosis. Many of the Diabetes health food choices can be summed up this way:

• High quality proteins are from meat, poultry, milk products and eggs; however, they do contain saturated fat and cholesterol.
• Seafood is a protein, and has less fat and cholesterol than meat
• Legumes, grains, and vegetables contain protein.
• Vegetables, grains, and beans are low fat and cholesterol free.
  

Watching your fat, sugar and cholesterol intake is an important part of learning to live with Diabetes. To help with excess cholesterol and fat intake, which when eaten too much can end in stroke or heart trouble, follow these helpful Diabetes food guides:

• Avoid fried foods
• Select fish, skinless poultry, and lean meats like lion, round, lean, choice, and select cuts.
• Before cooking, remove any visible fat from meats
• Eat 4 or less eggs per week.
• In place of butter/oil use non-stick sprays on pans.
• Try limiting meats to only 3 oz. servings per meal—half a chicken breast is about 3 ounces.
• Use reduced fat, or fat free salad dressings, baked goods, lunch meats, soup, or dairy products.
• If you use margarine, use one with vegetable oil rather than hydrogenated or saturated oil.
• Look for items labeled “no trans-fat”
  

Following the Diabetes health food choices is beneficial for the whole family. It’s not just god for “diabetics only”. The diabetic’s food guide is more than just a bunch of do’s and don’ts—it is a series of balanced meals to help keep you on the road to proper Diabetes management.

Diabetic Seniors Team

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