Diabetic Diets
Diabetes is manageable, and with a little bit of knowledge and attention many feel that diabetes doesn't turn every meal into a bore, or a reminder of things they used to be able to eat. There are plenty of nutritious and diabetic-friendly foods out there; first, however, it may help to know exactly how food interacts with diabetes, why it is good or bad, and how to police it.
Type 1 diabetes comes from the body failing to produce insulin. Type 2 diabetes, the body's muscle and fat cells (mainly) do not use insulin properly. When we eat, our body digests and breaks down our food, which is eventually absorbed into the blood stream. Since insulin helps the body regulate glucose uptake (particularly after eating) a lack of insulin means the about sixty percent of the body's cells will not be able to absorb glucose from the blood stream. Normally, these cells absorb glucose and use it to make energy, or to be stored to make energy later; when insulin is not present, these cells cannot work properly. This imbalance in the blood stream leads to several symptoms, such as feeling lazy or disoriented, constantly feeling nauseous or sick in the stomach, frequent urination, blurred vision and fast breathing. If untreated, the imbalance of glucose in the blood stream will make the body's homeostatic mechanisms go haywire, resulting in a permanent blood stream loss of equilibrium. The result of this may be cardiovascular disease, high blood pressure, higher possibility of strokes, and circulatory problems that may result in the inability to fight off topical infections (cuts, yeast infections, urinary tract, surgical wounds) and in serious cases, limb or extremity amputation.
This obviously all comes back to diet-- avoiding complications and difficulties resulting from diabetes means avoiding the things which trigger those problems. Namely, diabetics must monitor their diet to make sure they do not ingest too much glucose, or any other things which insulin helps in processing. By doing so, glucose blood levels stay manageable, and the complications are mitigated. Particularly in a day and age in which all food seems to be heavily processed and loaded with sugars and carbohydrates, it can seem hopeless to do anything other than cobble together a meal plan that will provide sustenance. Taste and enjoying food seems to be out of the question.
This isn't necessarily true, however; there are plenty of delicious and healthy options for diabetics. Diabetics should also remember one key rule: diabetes is an opportunity as much as an illness. Getting outside the comfort zone and welcoming new foods, instead of pining for an old stand-by, can mean the difference between enjoying meals and wishing meals were enjoyable. Like so much else with diabetes, food must be looked at with a blend of attention and optimism.
So here are a few foods, and rules, to keep in mind:
1.) Good Planning. Don't just eat three meals a day; try to eat them at the same times everyday whenever possible. Doing this will help regulate the amount of glucose in the blood stream, and stop it from fluctuating too wildly (as when two meals are very close together).
2.) Use "Exchanges" like mad. Many dietitians, as well as books and internet sources (try the Mayo Clinic's website for free), can provide a list of diabetic "exchanges". These exchanges group together different foods that have a similar effect on your blood sugar. By using the exchanges, meals can be planned that substitute equals for each other, allowing a lot of flexibility and uniqueness in meal preparation.
3.) Eat the healthy versions of "bad" things. Sugars and carbohydrates are no friend to the diabetic. But all sugars and carbs are not created equal; fruits, vegetables, whole grains, low fat dairy and legumes (like beans and lentils) are the best of each, and should be eaten as often as possible (if they need to be eaten at all). the same foods are also very high in fiber, and fiber helps the body control blood sugar. And as mentioned earlier, diabetes can increase the risk of heart disease. Use low- or no-fat meals, particularly butter, margarine and cooking oil. All of them have high caloric content, so there is no such thing as a perfect or "good" fat to the diabetic.
4.) Control cholesterol. Cholesterol can lurk in many foods, and because diabetics are susceptible to cholesterol they must control their dietary intake. Eating lean meats over organ meats, egg whites over egg yolks, skim milk over 2%, and eating lots of fish rich in omega-3 fatty acids (like salmon) keep blood cholesterol down and help promote a healthy heart.
