Many people, after receiving a diagnosis of type 2 diabetes, have difficulty working mentally through the feelings of deprivation. Much of this is brought on though because of rumors or advice from friends and family about all of the restrictions which are now going to be placed on their new diet.
The actual reality though, a good diabetic diet is just a normal diet. This includes normal food but with correct serving sizes. All of this is to be eaten in 3-6 meals per day plus several snacks. So by having 3 regular meals (or 6 mini meals) plus several snacks all well-spaced over the entire day, the idea of deprivation really should not even enter into this situation. It is just not possible to "starve to death" after eating this much food!
Understand this though, if your normal habit was to sit down and eat a 16 oz steak with a plate full of french fries, a side of corn on the cob with garlic bread and a six-pack, then yes, you are going to have to adjust to a few new dietary rules.
What Conditions To Strive For In A Good Diabetic Meal
Many diabetics also have a condition known as metabolic syndrome. This includes the big three indicators of possible pending heart disease. It is high blood pressure, high blood fat lipids (cholesterol and triglycerides) and high glucose levels (blood sugars). Each of these three conditions can often benefit by a few dietary changes.
High blood pressure is easier to reduce your numbers by lowering the sodium (reduce the salt) in your diet. Cholesterol and triglycerides can often be reduced or stabilized by lowering the percentage of high fats in your meals and snacks. Better blood sugar readings then can be obtained from controlling the excess amount of carbohydrates which you ingest.
So in a good diabetic diet, there is no real list of foods you can not eat, there is just a list of "pig-out" foods which you must learn to control your portion sizes.
Recommended Foods For Diabetic Health
You already know you have heard all of this before. You just always tried to wiggle out of it and keep on eating your current favorites in excess. But remember, we are not asking you to give up your favorites, just scale back the serving sizes and make a few substitutions and additions to your current diet to enable a future of better health.
Meats, Poultry and Fish: beef and pork selections should always have the words choice, lean or loin on the label. Think of pork loin or choice beef chuck. Poultry such as chicken or turkey can be used except remove the skin before eating. The largest percentage of fats is concentrated in the skin of poultry. Fish which is good for the diabetic includes any of the cold-water varieties because these are higher in omega 3's and lower in fat.
Fresh Vegetables: The non-starchy varieties such as lettuce, tomatoes, onions, broccoli, cauliflower, cabbage, radishes, zucchini, sugar peas, cucumbers, plus many more are good for blood sugar control.
Reduce your dependence on white potatoes, white rice, sweet peas which are high in carbohydrates, thus causing high blood sugar spikes. Again though, do not eliminate these from your diet. They contain important nutrients which is good for your health. Just adjust your serving sizes and add larger servings of the non-starchy vegetables to each of your meals.
Fresh Fruits: Use the fruit itself, not the juice which will spike your blood sugars higher and faster. The fiber in the fruit itself helps to minimize out of control blood sugar levels.
Whole Grain Pasta and Rice: Whole grain selections are always better because of their higher nutritional content and create lower blood sugar swings. Often, you can have slightly larger serving sizes because of easier blood sugar control
Low-fat and Nonfat Dairy Products: These items reduce the fat concentrations which are prevalent in whole milk dairy products. This leads to greater control over your cholesterol and triglycerides.
Sugar Sweetened Soda, Juice, Tea or Juice Drinks: Change over to the unsweetened varieties of each of these and add some Stevia if you desire a sweetened drink. If you must, use diet sodas or teas sparingly if an unsweetened version is not available
Sweets such as candy, pastries and pies: Remember, although these taste good, they are actually just full of empty calories. There is little to no vitamins and minerals, they spike your blood sugars higher and faster, and many are made from white flours or high fructose corn syrup which is actually poor for your health. Indulge and have a treat occasionally but do not let them become a normal part of your daily life. For a sweet touch which actually can add benefits to your diabetic health, add a 1-2 oz piece of 70% dark chocolate every few days into your diet.
So as you can tell, you really do not have to give up anything. Just change a few food products around for a lower sugar, fat, sodium and carbohydrate variety of the same foods you've always already preferred.
About The Author: KJ Robinson
For a breakdown of many foods which qualify as low sodium, low carbohydrate, low fat plus many more, visit my site at allergy-and-diabetic-health.com allergy-and-diabetic-health.com/
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