Diabetes is a metabolic disorder, meaning that the condition effects how a person is able to break down the foods he eats. While a diabetic diet is similar to a diet recommended for most people aiming to achieve a healthy lifestyle, the diet also should focus on maintaining blood sugar levels.
Basic Principles
A person with type 2 diabetes has trouble producing enough insulin to convert glucose found in carbohydrates into energy. Carbohydrates are a body's source of energy, yet those with diabetes must consume them in regulated amounts in order to be able to break them down. For this reason, a diabetic diet should focus on controlling portion sizes and eliminating overeating. The recommended calorie count is typically 1,500 to 1,800 calories, although a physician should evaluate the best calorie count based on your age, weight and activity level.
You should aim for carbohydrates to make up 45 to 65 percent of daily calories, protein to provide 15 to 20 percent of daily calories and fats to provide 20 to 35 percent of daily calories.
An Exchange Plan
The Mayo Clinic recommends following an exchange system diet plan to regulate the amount of carbohydrates, fats, and protein. The exchange system groups food into categories, which are translated into portion sizes. For example, one small apple equals 15 grams of carbohydrates while 1/3 of a cup of cooked pasta has the same amount of carbohydrates. Both of these are referred to as "exchanges," meaning they have 15 grams of carbohydrates in them. A person on a 1,600 calorie diet should aim for about 13 carbohydrate exchanges per day, which translates into 800 calories a day from carbohydrates, according to endocrineweb.com.
Healthy sources of carbohydrates include fruits, vegetables, whole grains, beans, lentils, and peas, and low-fat dairy products. Spread these carbohydrates across the span of your day (such as breakfast, 3 exchanges; a snack, 2 exchanges; lunch, 3 exchanges; a snack, 2 exchanges; and dinner, 3 exchanges).
Add in Fiber
Dietary fiber helps the body use carbohydrates to aid in digestion. Foods that contain fiber include vegetables, fruits, legumes, whole-wheat flour, wheat bran or bread, or nuts, according to the Mayo Clinic. Your total fiber intake should be 25 to 30 grams of fiber per day.
Reduce Saturated Fat Intake
The presence of diabetes can increase a person's risk for heart disease and stroke by hardening the arteries. For this reason, it's important for diabetics to highly regulate the amount of saturated fat in their diet to no more than 7 percent. Trans fat, which is present in many pre-packaged foods, should be eliminated completely. Butter, margarine, and shortening should be avoided while healthy fats, such as olive or canola oil should be included. Diabetics should also look for opportunities to swap unhealthy saturated fats, such as butter on a bagel for healthier choices, such as sugar-free fruit spread.
Healthy Protein Sources
Those with type 2 diabetes should aim to eliminate meats high in saturated fats, such as organ meats. Replace these with heart-healthy fish, such as cod, tuna, or halibut; lean cuts of chicken; turkey; and egg substitutes.
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