Diabetic Nutrition — I’ll never be able to eat good tasting food again
Everyday people across the country are being diagnosed with Type 2 diabetes and many more people are being told they are on the verge of becoming diabetic. One of the first things they are told — You will have to change their lifestyle and include exercise and proper nutrition in your everyday life. Then they think — Great, now I’ll never be able to eat good tasting food again.
I have heard - If I eat like a rabbit I’m always hungry — True, fruits and vegetables can leave an empty feeling, but they are high in fiber and rich in vitamins and nutrients that the body desperately needs. To get rid of that hunger feeling, you need to eat plenty of protein-rich foods. Go ahead; eat fish, lean meat, chicken, beans, nuts, etc. They will help you feel full longer which in turn may help prevent overeating. Fiber and protein is your best weapon against hunger.
Your carb intake also needs to be watched. They account for the biggest impact on blood sugar levels. So does that mean diabetics should adopt a low-carb diet? Not necessarily, but the general recommendation is 45-50% of your calories should come from carbs. Like everything else eat in moderation. So with the limitation of how many carbs you should eat per day, your best bet is to eat foods such as vegetables and fruits.
According to The American Diabetes Association (diabetes.org) your diet should look like this:
¼ Grains - Choose whole-grain foods over products that use processed flour. Next time try brown rice or whole-wheat spaghetti.
¼ Protein - You should be eating lean meat, fish, poultry, beans or tofu. Fish should be eaten 2 or 3 times per week and choose lean cuts of meat such as pork loin and sirloin.
½ Vegetables - We all know we should eat lots of veggies. Be sure to pick a variety of colorful vegetables. Eat non-starchy vegetables such as spinach, carrots, broccoli or green beans.
Other - Well that was 100%, but you can also include in moderation — non-fat milk, some fruit, or maybe small whole-grain rolls.
As with anything, when you start something new take baby steps. As you change your nutritional habits you will begin to enjoy food in a whole different way and it will be good tasting food.
Tags: american diabetes association, blood sugar, diabetes, fruits and vegetables, low carb diet, nutrition & health, type 2 diabetes, whole grains
