Diabetes & Fibrous Foods

Fiber is a type of carbohydrate found in fruits, vegetables, and grains.  Not only do fibrous foods contain many vitamins and minerals, fiber also packs health benefits including:

• Delaying sugar into the blood stream – slows how quickly sugar goes into your bloodstream and therefore may reduce peaks of blood sugar levels,
• Reducing body weight – helps to make you feel full longer and may displace “empty calorie” foods,
• Reducing blood cholesterol – if you have heart problems or high cholesterol, eating high fiber foods may help to reduce your blood cholesterol levels,
• Alleviating constipation – helps to improve regularity.

Choosing whole grains instead of refined flour (wheat bread and brown rice instead of white bread and white rice for example), whole vegetables and whole fruits instead of juice can help increase fiber.

Paying attention to nutrition facts on food labels and nutrition analysis when available for meals served can be helpful in counting calories and determining fiber content.

According to the American Diabetes Association, if a food contains 5 or more grams of fiber, you can subtract 1/2 of the grams of fiber from the total carbohydrate amount.

For more information on nutrition and diabetes, visit:

http://www.glucomenu.com/new_research/default.asp

Diabetes & Hunger

Many people wonder about excessive hunger when they have diabetes…

Excessive hunger can be a symptom of hyperglycemia. Other symptoms include excessive thirst, frequent urination, and blurred vision.  Talk with your physician about your blood sugar levels and excessive hunger to evaluate whether adjustments in your treatment should be made. 

After speaking with your doctor, you may also want to speak with a dietitian about including foods in your meal plan that keep you satiated (feeling full or satisfied). 

Foods with fiber, protein, or fat tend to make you feel full for a longer period of time and may curb hunger.  Fibrous foods include vegetables, whole grains, beans and legumes, and fruits (whole fruits not juice).  Lean protein foods include poultry, seafood, lean meats, and low fat cheese.  Heart healthy fats include nuts, olive oil or canola oil (use caution with fats especially if you are trying to lose weight).

Learn more about caring for diabetes by visiting:

http://GlucoMenu.com

Fruits & Vegetables and Diabetes

Strive to eat 5-9 servings of fruits and vegetables each day.  Fruits and vegetables are chocked full of vitamins, minerals, and fiber.  These nutrient dense morsels are low in calories and keep you full longer.  Striving for 5-9 servings translates to 3-5 servings vegetables and 2-4 servings fruit.  A serving of vegetables is 1 cup raw or 1/2 cup cooked.  A serving of fruit is 1 medium piece of fruit – apples, oranges, etc., 1/2 medium banana, or 3/4 cup berries. 
Remember to limit juices as these increase blood sugar quickly and contain little fiber.

Learn more about diabetes & diet by visiting:

http://GlucoMenu.com

Diabetes & Dietary Fat

Confused about dietary fat?  The American Diabetes Association recommends eating no more than 30% of calories from total fat.  This means if you consume 1800 calories daily, no more than 60 grams of fat should be eaten.  The type of fat consumed can be of concern as well.  Read on to learn about the different types of fat. 

• Saturated fat – This type of fat increases risk for heart disease.  Found in butter, meats, coconut oil, etc., saturated fat should be limited to 10% of your total calories.  If you consume 1800 calories per day, limit saturated fat to 20 grams.  
• Cholesterol - This is made by animals and therefore only found in animal products including meats, eggs, and dairy products.  Cholesterol should be limited to 300 mg per day.  
• Monounsaturated fat - This is a good fat to include in your diet.  Liquid at room temperature, monounsaturated fat examples include olive oil and canola oil.  Focus on including these fats in your meal plan.
• Omega-3 fatty acids - A beneficial fat found primarily in seafood.  Omega-3 fatty acids have been found to have protective effects for heart disease.  The American Heart Association recommends eating seafood twice a week.
• Hydrogenated fat & Trans fat – These are oils that are altered to make a solid fat.  Hydrogenated fats should be limited and are often found in cookies, crackers, shortening, etc. 

A healthy meal plan includes a moderate amount of total fat focusing on healthier fats.  Remember, total calories consumed is another important consideration for weight control.  Fat free does not always mean calorie free.

Learn more about diabetes treatment by visiting the following link:

http://GlucoMenu.com

Calories & Diabetes

Having trouble limiting calories?  If you are trying to lose weight cutting back on what you eat and increasing physical activity is key.  To help cut calories, consider the following tips.

• Avoid eating in front of the television or computer – this can lead to overeating because attention is not given to whether you are full.
• Eat something prior to grocery shopping or going to a party – this can help limit high calorie foods that you ordinarily would not choose.
• Do not skip meals – skipping a meal will only make you overeat at your next meal.
• Eat slowly and savor your food – this way you will know when you feel full and ready to stop eating.
• Stay focused on your meal plan – limit portions.

Small day-to-day steps can help limit calories.   Remember, weight loss can be beneficial for controlling blood sugar.   

You can learn more about diabetes and meal planning by visiting:

http://GlucoMenu.com