Simple Steps for Creating a Diabetic Diet

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According to the American Diabetes Association, diabetes is the fifth leading cause of death in the U.S., and it currently has no cure. Lifestyle choices can help prevent diabetes. For those who already have this chronic disease, lifestyle and food choices play a huge role in managing and treating diabetes.

Diabetes is a major health concern at all age levels. The most powerful predictors of diabetes appear to be obesity and hyperinsulinemia, a condition in which the body cannot make enough insulin to balance blood sugar. Obesity develops from eating too many calories and a lack of exercise. Hyperinsulinemia results from eating too many carbohydrates.

Tools and Tips
While eating less sugar is helpful, managing diabetes involves changing lifestyle and eating habits and including some extra nutrients. There is no one diabetic diet, although there are many helpful tools for developing a diet. Visit the American Diabetes Association for more information and to learn about the diabetic exchange program.

Diet
Proper nutrition supports a healthy metabolism and balances blood sugar. Try the following suggestions:

• Eat six small meals instead of three large meals per day to regulate your blood sugar.
• Eat less sugar; avoid simple sugars and refined carbohydrates to avoid spikes in blood sugar.
• Eat less fat and avoid fried foods. Fat has twice as many calories as protein or carbohydrate.
• Avoid alcohol, which has no nutrients.
• Track your calories and monitor your portion sizes to avoid overeating.
• Increase fiber in your diet from whole grains, beans, fruits, and vegetables.