Creating a Diabetic Diet: Simple Steps to Feeling Better

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 for a Diabetic Diet
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.

What to do for a Diabetes 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.

Lifestyle
If you have diabetes, monitor your blood sugar several times throughout the day, and try these suggestions for improving your health. 

• Exercise 30-60 minutes daily.
• Decrease stress with yoga or meditation.

Diabetic Food and Nutrients
Like many conditions, diabetes creates an additional need for nutrients to help the body manage the disease.

• Chromium is a trace mineral that supports weight loss, helps regulate insulin production, and helps convert carbohydrates to glucose. Chromium is naturally found in Brewer’s yeast, lean meats, oysters, potatoes, seafood, whole grains, cheeses, chicken, oatmeal, nuts, green beans, and asparagus.
• Manganese helps maintain glucose levels.  Dietary sources include whole grains, green leafy vegetables, and nuts.
• Magnesium intake decreases the risk for metabolic syndrome and diabetes developing as well as hyperlipidemia and hypertension. Magnesium is lost in food processing, so avoid processed foods.
• Multi vitamins are recommended to avoid deficiencies and will help with digestion, breakdown of fat, and blood sugar management.
• Apple cider vinegar is showing promise as an agent in helping lower blood sugar; you could add 1-2 T. apple cider vinegar to water at mealtimes and bedtime.

High blood sugar may cause many complications, including increased risk for heart disease, kidney and nerve damage, eye problems, and vascular problems. By following a healthy diet, you can control your blood sugar and prevent diabetes. Enjoy this yummy salad recipe taken from the cookbook, More Diabetic Meals in 30 Minutes by Robyn Webb, published by the American Diabetes Association.

Carol Bennett is a Registered Dietitian and Certified Clinical Nutritionist with more than 25 years of experience. She is a consultant at the Institute for Health Realities, where she develops personalized nutritional plans for her clients based on their health history and blood chemistry.

Recipe For: California Turkey and Rice Salad   Serves: 6

Ingredients:
3 C. Brown rice, cooked
2 C. Turkey, cooked, diced (white meat)
½ C. Celery, diced
¼ C. Pineapple chunks, drained
¼ C. Mandarin oranges, drained
¼ C. Water chestnuts, sliced
¼ C. Scallions, sliced
¼ C. Walnuts, chopped
6 C. Romaine lettuce leaves
½ C. Lemon yogurt, lowfat
½ C. Mayonnaise, lowfat
1 t. Lemon rind, grated
½ t. Curry powder

Directions:
1. Combine the first eight ingredients in a large bowl.
2. Whisk together the yogurt, mayonnaise, lemon rind and curry powder.
3. Add the dressing to the salad mixture and toss to coat. Cover and refrigerate.
4. To serve, spoon 1 cup of salad over 1 cup of the lettuce leaves.

To the Point Nutrition:
Per serving: Calories 262, Protein 20 g, Carbohydrate  33 g, Fat  6 g, Saturated Fat 1 g, Trans Fat  0 g, Fiber 4 g

Diabetic Exchanges: 2 starches, 2 lean meats