The Diabetes Diet

People who have diabetes have too much sugar in their blood. Managing diabetes means managing your blood sugar level. What you eat is closely connected to the amount of sugar in your blood. People with diabetes have nearly double the risk of heart disease as well as greater risk of developing mental health disorders such as depression. But most cases of type 2 diabetes are preventable and some can even be reversed. Nutrition is a critical part of diabetes care. Balancing the right amount of carbohydrates, fat, protein along with fiber, vitamins and minerals helps us to maintain a healthy diet and a healthy lifestyle. Losing just 5% to 10% of your total weight can help you lower your blood sugar, blood pressure, and cholesterol levels. Losing weight and eating healthier can also have a great effect on your mood, energy, and sense of well being. The bottom line is that you have more control over your health than you may think.

Diabetes Risk

Being overweight is the biggest risk factor for type 2 diabetes. However, your risk is higher if you tend to carry your weight around your abdomen as opposed to your hips and thighs. A lot of belly fat surrounds the abdominal organs and liver and is closely linked to insulin resistance. You are at an increased risk of developing diabetes if you are:

1. A woman with a waist circumference of 35 inches or more
2. A man with a waist circumference of 40 inches or more

Calories obtained from fructose (found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and processed foods like doughnuts, muffins, cereal, candy and granola bars) are more likely to add weight around your abdomen. Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of diabetes.

Get Active

Exercise can help you manage your weight and may improve your insulin sensitivity. An easy way to start exercising is to walk for 30 minutes a day. You can also try swimming, biking, or any other moderate-intensity activity that has you working up a light sweat and breathing harder.

Diabetes Diet Planning

A diabetic diet does not have to be complicated and you do not have to give up all your favorite foods. The first step to making smarter choices is to separate the myths from the facts about eating to prevent or control diabetes. Aim to eat more natural, unprocessed food and less packaged and convenience foods.

Myths	Facts
You must avoid sugar at all costs.	You can enjoy your favorite treats as long as you plan properly and limit hidden sugars. Dessert does not have to be off limits, as long as it is a part of a healthy meal plan.
You have to cut way down on carbs.	The type of carbohydrates you eat as well as serving size is key. Focus on whole grain carbs instead of starchy carbs since they are high in fiber and digested slowly, keeping blood sugar levels more even.
You will need special diabetic meals.	The principles of healthy eating are the same whether or not you are diabetic. Expensive diabetic foods generally offer no special benefit.
A high-protein diet is best.	A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet.

Eat More

1. Healthy fats from nuts, olive oil, fish oils, flax seeds, or avocados
2. Fruits and vegetables—ideally fresh, the more colorful the better; whole fruit rather than juices
3. High-fiber cereals and breads made from whole grains
4. Fish and shellfish, organic chicken or turkey
5. High-quality protein such as eggs, beans, low-fat dairy, and unsweetened yogurt

Eat Less

1. Trans fats from partially hydrogenated or deep-fried foods
2. Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts
3. White bread, sugary cereals, refined pastas or rice
4. Processed meat and red meat
5. Low-fat products that have replaced fat with added sugar, such as fat-free yogurt

High-fiber Carbs

Carbohydrates have a big impact on your blood sugar levels—more so than fats and proteins—so you need to be smart about what types of carbs you eat. Limit refined carbohydrates like white bread, pasta, and rice, as well as soda, candy, packaged meals, and snack foods. Focus on high-fiber complex carbohydrates—also known as slow-release carbs. They are digested more slowly, thus preventing your body from producing too much insulin.

Instead of	Try these
White rice	Brown or wild rice, riced cauliflower
White potatoes (including fries and mashed potatoes)	Sweet potatoes, yams, cauliflower mash
Regular pasta	Whole-wheat pasta, spaghetti squash
White bread	Whole-wheat or whole-grain bread
Sugary breakfast cereal	High-fiber, low-sugar cereal
Instant oatmeal	Steel-cut or rolled oats
Cornflakes	Low-sugar bran flakes
Corn	Peas or leafy greens

Smart About Sweets

Eating a diabetic diet does not mean eliminating sugar altogether. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. The key is moderation.

1. Reduce your cravings for sweets by slowly reduce the sugar in your diet a little at a time to give your taste buds time to adjust.
2. Hold the bread (or rice or pasta) if you want dessert. Eating sweets at a meal adds extra carbohydrates so cut back on the other carb-heavy foods at the same meal.
3. Add some healthy fat to your dessert. Fat slows down the digestive process, meaning blood sugar levels do not spike as quickly. That does not mean you should reach for the donuts, though. Think healthy fats, such as peanut butter, ricotta cheese, yogurt, or nuts.
4. Eat sweets with a meal, rather than as a stand-alone snack. When eaten on their own, sweets cause your blood sugar to spike. But if you eat them along with other healthy foods as part of your meal, your blood sugar will not rise as rapidly.
5. When you eat dessert, truly savor each bite. Make your count by eating slowly and paying attention to the flavors and textures. You will enjoy it more, plus you are less likely to overeat.

Cut Down Sugar

1. Reduce soft drinks, soda and juice. For each 12 oz. serving of a sugar-sweetened beverage you drink a day, your risk for diabetes increases by about 15 percent. Try sparkling water with a twist of lemon or lime instead. Cut down on creamers and sweeteners you add to tea and coffee.
2. Do not replace saturated fat with sugar. Many of us replace saturated fat such as whole milk dairy with refined carbs, thinking we are making a healthier choice. Low-fat does not mean healthy when the fat has been replaced by added sugar.
3. Sweeten foods yourself. Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener (or fruit) yourself. You will likely add far less sugar than the manufacturer.
4. Check labels and opt for low sugar products and use fresh or frozen ingredients instead of canned goods. Be especially aware of the sugar content of cereals and sugary drinks.
5. Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals that often contain hidden sugar. Prepare more meals at home.
6. Reduce the amount of sugar in recipes by ¼ to ⅓. You can boost sweetness with mint, cinnamon, nutmeg, or vanilla extract instead of sugar.
7. Find healthy ways to satisfy your sweet tooth. Instead of ice cream, blend up frozen bananas for a creamy, frozen treat. Or enjoy a small chunk of dark chocolate, rather than a milk chocolate bar.
8. Start with half of the dessert you normally eat, and replace the other half with fruit.

[View More: How to Stop Sugar Cravings ]

Spot Hidden Sugar

Being smart about sweets is only part of the battle. Sugar is also hidden in many packaged foods, fast food meals, and grocery store staples such as bread, cereals, canned goods, pasta sauce, margarine, instant mashed potatoes, frozen dinners, low-fat meals, and ketchup. The first step is to spot hidden sugar on food labels, which can take some sleuthing:

1. Manufacturers provide the total amount of sugar on their labels but do not have to differentiate between added sugar and sugar that is naturally in the food.
2. Added sugars are listed in the ingredients but are not always easily recognizable as such. While sugar, honey, or molasses are easy enough to spot, added sugar could also be listed as corn sweetener, high-fructose corn syrup, evaporated cane juice, agave nectar, cane crystals, invert sugar, or any kind of fructose, dextrose, lactose, maltose, or syrup.
3. While you would expect sugary foods to have sugar listed near the top of their list of ingredients, manufacturers often use different types of added sugars which then appear scattered down the list. But all these little doses of different sweeteners can add up to a lot of extra sugar and empty calories.

Choose Fats Wisely

Some fats are unhealthy and others have enormous health benefits, so it is important to choose fats wisely.

Unhealthy fats: The most damaging fats are artificial trans fats, which make vegetable oils less likely to spoil. Avoid commercially-baked goods, packaged snack foods, fried food, and anything with “partially hydrogenated” oil in the ingredients, even if it claims to be trans fat-free.

Healthy fats: The healthiest fats are unsaturated fats, which come from fish and plant sources such as olive oil, nuts, and avocados. Omega-3 fatty acids fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flax seeds.

Saturated fats: Found mainly in tropical oils, red meat, and dairy, there is no need to completely eliminate saturated fat from your diet—but rather, enjoy in moderation. The American Diabetes Association recommends consuming no more than 10% of your daily calories from saturated fat.

Ways to reduce unhealthy fats and add healthy fats:

1. Instead of chips or crackers, snack on nuts or seeds or add them to your morning cereal. Nut butters are also very satisfying.
2. Instead of frying, choose to broil, bake, or stir-fry.
3. Avoid saturated fat from processed meats, packaged meals, and takeout food.
4. Instead of just red meat, vary your diet with skinless chicken, eggs, fish, and vegetarian sources of protein.
5. Use extra-virgin olive oil to dress salads, cooked vegetables, or pasta dishes.
6. Commercial salad dressings are often high in calories and trans fat so create your own with olive oil, flax seed oil, or sesame oil.
7. Add avocados to sandwiches and salads or make guacamole. Along with being loaded with healthy fats, they make for a filling and satisfying meal.
8. Enjoy dairy in moderation.

Eat at Set Time

Your body is better able to regulate blood sugar levels—and your weight—when you maintain a regular meal schedule. Aim for moderate and consistent portion sizes for each meal.

1. Start your day off with a good breakfast. It will provide energy as well as steady blood sugar levels.
2. Eat regular small meals—up to 6 per day. Eating regularly will help you keep your portions in check.
3. Keep calorie intake the same. To regulate blood sugar levels, try to eat roughly the same amount every day, rather than overeating one day or at one meal, and then skimping the next.

Takeaway

Uncontrolled diabetes increases your risk of several serious diseases. However, eating foods that help keep blood sugar, insulin and inflammation under control can dramatically reduce your risk of developing complications.