We are blessed with a wide variety of vegetables available in our supermarkets and greengrocers – so work your way through the huge selection. There’s nothing wrong with eating the same old standards year in year out, but trying different vegetables can make meals more interesting. Select those in season, when they’re at their peak.

How to include vegetables and fruits in your daily diabetic meal

• An apple a day may keep the doctor away, but for keeping well and having a sense of well-being,  turn to vegetables. Five servings a day is the recommended amount. Recent studies indicate that phytochemicals (naturally occurring plant chemicals) and antioxidants (elements that stop free radicals from destroying DNA) contained in vegetables can play a part in reducing the possibility of cancer and heart disease.
• Eat more tomatoes (a good source of vitamin C), spinach (loaded with B vitamins, iron and folate) and broccoli (rich in fiber and calcium). Keep washed and trimmed celery, carrot, fennel, cucumber and the like in the refrigerator; you’re more likely to snack on them if they’re ready to eat. Juice vegetables when they look a little tired.
• Serve a green salad with every main meal – keep it simple so it’s less of a chore to make. Use fresh lemon juice or balsamic vinegar and finely chopped herbs for a dressing.
• Make fresh pasta sauces from vegetables – the Italians have done so for centuries. Broccoli or cauliflower florets, sugar snap or snow peas, chopped red onion, sliced mushrooms, cherry tomatoes or finely shaved fennel can be tossed into just-drained hot pasta and eaten immediately.
• Think about roasting or grilling your vegetables. Carrots, pumpkin, kumara, yams, turnips and beetroot can all be roasted in a hot oven and are perfectly delicious without adding anything to them. And eggplant, capsicum, zucchini and whole red onions are delectable grilled on a hotplate or the barbecue.
• Don’t forget how good homemade vegetable soup is, or how easy it is to make a vegie stir-fry with lots of chili, ginger and garlic.

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It’s a given that we should all eat less salt (sodium) as it can lead to increased blood pressure and the accompanying risk of heart disease and stroke.

Recommended daily salt intake

Still, sodium is essential in our diet — the recommended daily intake is 920mg to 2300mg, but this level can be achieved through the salt found naturally in fresh foods and unavoidably in manufactured foods.

How to reduce salt intake in diabetes diets?

• Try to choose processed foods that are labeled “no added salt” or “salt-reduced”, and similarly try to avoid highly salted foods such as potato chips, salted nuts and most takeaway foods.
• Instead of using salt at the table, flavor your food with cracked pepper, chopped fresh herbs, lemon juice or balsamic vinegar, garlic, chili and the like.
• Make your own mustard, tomato sauce, chutney and sweet chili sauce — without adding salt.
• Use dried ground spices, onions and leeks, wine and vinegar in cooking instead of salt.

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Low kilojoule or kilojoule-free sweeteners as sugar substitutes

Alternative sweeteners are available and, while it’s no longer necessary to always use these instead of natural sugar, they are still useful in foods that may be consumed in large amounts, such as cordials and soft drinks. Some alternative sweeteners are low kilojoule or kilojoule-free and will not significantly affect blood glucose levels, however, this is not true for all alternative sweeteners, especially those known as nutritive or carbohydrate-modified sweeteners; these are not kilojoule-free and can effect blood glucose levels, so care must be taken.

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Eating too much saturated fat is bad for your health — it raises blood cholesterol more than other forms of fat and has far more kilojoules than carbohydrates or protein. High levels of saturated fat in the diet are linked to an increased risk of heart and vascular disease and certain cancers. The reason we consume saturated fat at all is because it is unavoidable in meat, many dairy products and some vegetable oils.

Fat nutrition : The benefits of saturated fat

The benefits of saturated fat are :

• it carries fat-soluble vitamins (A, O, E ands K)
• it provides energy and supplies certain essential fatty acids needed to maintain the structure of cell membranes
• it forms hormone-like substances that regulate the body’s biochemistry.

It is best for healthy adults to reduce daily consumption of saturated fats to less than 8 per cent of total kilojoule intake.

Types of fat – Saturated fat, Monounsaturated fat and Polyunsaturated fat

Certain types of fat are better than others. There are three different types of fat : saturated fat, monounsaturated fat and polyunsaturated fat. Health professionals recommend eating less of the saturated fats found in meats, dairy products, coconut, palm and palm kernel oils. The best healthy fats are monounsaturated fats found in canola oil, olive oil, nuts and avocados. Whilst polyunsaturated fats found in corn oil, soybean oil and sunflower oil are also good choices.

Saturated fats (known as LDL, or “bad” fats) tend to be solid at room temperature and are found mainly in animal products such as butter, cream, chicken skin, fat on meat, cheese, lard and dripping. They are also found in pies and cakes, snack foods, pastries and oils such as palm and coconut.

Polyunsaturated fat is mainly found in plant foods, including sunflower, soy bean, safflower oils, nuts and seeds. It is also found in oily fish, such as salmon, tuna and sardines. Omega-3 and omega-6 fatty acids are types of polyunsaturated fats. Omega-3 fats are mainly found in fish and omega-6 fats are mainly found in vegetable oils. Polyunsaturated fats (known as HDL, or “good” fats) are liquid at room temperature, and can help lower blood cholesterol and reduce the risk of cardiovascular disease.

Monounsaturated fat is found in oils including canola and olive oils. and other plant foods including avocados, nuts and seeds, as well as in lean meat. They are generally liquid at room temperature, but may solidify in cold temperatures. These fats, also known as HDL or “good” fats, can help lower blood cholesterol and reduce the risk of cardiovascular disease.

What are bad fats? Reduce bad fats!

• Choose reduced or low-fat dairy foods (milk, yogurt, ice-cream, custard)
• Choose lean meat. Trim any excess fat from meat before cooking
• Remove skin from chicken
• Avoid using fats that are solid at room temperature. These contain LDL, also known as “bad” fat, which increases your blood cholesterol level
• Limit the amount of cheese, or choose low-fat or reduced-fat varieties
• Limit processed deli meats
• Avoid fried takeaway foods

What are healthy fats? Enjoy healthy fats!

• Stir-fry meat and vegetables in a little canola oil, or use a cooking-oil spray or a little water
• Don’t use creamy dressings on salads, instead dress with a vinaigrette made with a little olive oil and lemon juice or vinegar
• Spread avocado on sandwiches and toast, or add to a salad
• Eat fish at least three times a week. They contain omege-3, a type of fat that is good for your heart
• Top pastas with tomato-based sauces instead of creamy sauces

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To maintain a healthy digestive tract and to help lower blood cholesterol levels, be sure to include high fiber foods as below :

• Wholegrain breads, cereals, bran, rice, pasta and other wholegrain products
• Vegetables and fruits, especially those with edible skins, seeds and hulls
• Legumes (dried beans and peas) and nuts

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The mineral chromium helps to make a substance called Glucose Tolerance Factor (GTF) in the body, and aids the function of insulin and consequently the uptake of sugar by cells. This is therefore of particular importance to people with diabetes and may help those with Type II diabetes to increase insulin sensitivity. It is found in whole-wheat bread, rye bread, potatoes, green bell peppers, eggs, chicken and apples.

Foods that contain nutrients needed for blood sugar balance (zinc, magnesium, vitamins B3, B6, and C) are nuts, seeds, fish, dark green vegetables, brassicas (broccoli, cabbage, cauliflower, kale), beans, peas, eggs, avocados, oats, red/yellow/orange fruit, onions, and asparagus. These foods are also important for managing cholesterol levels and lowering the risk of heart disease which are important considerations for people with diabetes.

Avoiding stimulants (caffeine, alcohol and cigarettes) helps to eliminate the “highs and lows” of blood sugar and reduce sugar cravings.

Reducing the Risk of Diabetes-Associated Diseases

Changing what and how you eat can reduce the risk of the diseases associated with diabetes such as neuropathies, kidney damage and retinopathy. These can occur when excess sugars in the blood harden. High blood pressure is also a concern for diabetics, and although a diet can play a part here, it is important to emphasize how exercise and weight management can increase the benefits of a good diet. Exercising little and often, even daily walking, can have a more profound effect on circulation and these conditions than short, intermittent bursts of activity.

Foods that increase circulation, such as dark and brightly colored vegetables (whose pigments contain beneficial plant chemicals) and sulfur foods such as onions, garlic, eggs, broccoli, fennel and beans, are also good for blood sugar control. Vitamin C foods, specifically Brussels sprouts, black currants, parsley, kale, savoy cabbage, broccoli, bell peppers, tomatoes, kiwifruit, orange juice, mangoes, cauliflower, snow peas, peas and sweet potatoes, help to prevent the incidence of secondary conditions and protect the body from damage. All the aforementioned foods also contain different vitamins and plant chemicals, especially carotenoids which protect fatty areas of the body that tend to get damaged in people with diabetes – the eyes, kidneys, liver and circulation from the heart.

It must also be pointed out that people with diabetes who smoke are two to three times more likely to develop kidney damage, according to research carried out at Colorado University Health Sciences Center, because smoking constricts the blood vessels.

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Research into sugars and their release into the bloodstream has found that some foods behave in a surprising way when introduced into the body. It is no longer enough just to distinguish between simple sugars and complex carbohydrates in the diabetic kitchen. As we are unable to predict how a food will act by its sugar and starch content alone, a table called the Glycemic Index has been drawn up to compare the release of sugar into the bloodstream that foods create against a measure of 100 for glucose. In the table, foods are categorized into high, medium, and low.

High (more than 70) means that sugars are released very quickly, near to the speed of glucose itself. These foods should not be eaten on their own or they can cause a quick increase of blood sugar. They can, however, be eaten in small amounts at the same time as a food with a low score (under 55). This would equal a combined score in the medium range (55-70) and a good control of blood sugar. You should aim to include as many foods in the low range as possible for the best blood sugar control and include those in the medium or high categories only with protein or other low-GI foods.

A low-GI diet can help to increase the body’s sensitivity to insulin so that the insulin you do have works more effectively and less damage is likely to occur to nerves. It can also help to keep blood fats low, in conjunction with a low-saturated fat diet, and therefore reduce heart disease-related risks.

Mix low-GI foods with high-GI foods to lower overall Glycemic Index of the meal

Certain foods shown in the table may surprise you in terms of release of sugars – corn flakes and parsnips, for instance, have very high scores and should be eaten with foods that bring the score down overall. Proteins and oils are not included in the Glycemic Index as they are known to be low-GI foods since they do not contain carbohydrates. Therefore, they can be eaten with the high-Gl foods to slow down sugar release, for instance lean chicken with parsnips and low-GI nuts with corn flakes.

Low-GI Foods – below 55

Medium-GI Foods – 55-70

High-GI Foods – above 70

This approach has been used in the book to create low-GI and medium-GI diet recipes that might still contain high-GI foods but do not raise blood sugar levels beyond the normal range by combining for average scores. You will see from the table that some treat foods such as ice cream and cookies have surprisingly low GI scores, but this is often due to their high fat content and they should still be eaten sparingly.

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]]> http://www.freediabeticdiet-lowcarbrecipes.com/glycemic-diets/the-glycemic-index-gi/feed/ 0 http://www.freediabeticdiet-lowcarbrecipes.com/diabetes-dietary-guidelines/the-dietary-approach-to-diabetes-management/ http://www.freediabeticdiet-lowcarbrecipes.com/diabetes-dietary-guidelines/the-dietary-approach-to-diabetes-management/#comments Fri, 23 Jul 2010 03:39:56 +0000 Administrator http://www.freediabeticdiet-lowcarbrecipes.com/?p=530 The importance of diabetic nutrition in blood sugar control

As diabetes is heightened when diabetes blood sugar levels become raised, the advice is to balance these levels by avoiding highs and lows. Sugar, salt, caffeine, alcohol, cigarettes and refined and processed foods such as white bread, cakes and pastries cause a rush of sugar into the bloodstream and should be avoided. After this initial surge, diabetes blood sugar levels can then drop dramatically, even causing hypoglycemia, with symptoms such as sweating, hunger, anxiety, irritability, rapid heart rate, palpitations, blurred vision, tingling lips and turning pale. Hypoglycemia can also be caused by too much medication (consult your doctor) or alcohol, which inhibits glucose production by the liver. To avoid these sudden dips in diabetes blood sugar levels, try to keep them even by not missing meals and following the dietary advice given here. This can help stop imbalances that lead to vicious cycles, as foods that raise blood sugar levels can create cravings for more of the same.

Many other conditions such as depression, headaches, fatigue and insomnia are affected by fluctuating diabetes blood sugar levels, and as they lead to high cholesterol and heart disease risk, this dietary advice is appropriate for everyone.

With diabetes, the balance of macronutrients such as carbohydrates, fats, and proteins, is crucial. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) and The World Health Organization (WHO) recommend a diet high in complex carbohydrates, low in saturated fat and high in fiber. This is because it is the combination of saturated fat and sugar that causes the accumulation of fat which increases insulin insensitivity, diabetes symptoms, risks and side effects.

Carbohydrates

Carbohydrates, found in vegetables, fruit, cereal grains and dairy products, are made from simple sugars, which all eventually break down to glucose. While carbohydrates are our main source of fuel and should make up half of our daily calorie intake, it is vital to make the right choice of the type of carbohydrate to be eaten, depending on the speed in which it breaks down into the glucose components in the body.

Refined carbohydrates or sugars are very simple molecules. What we call “sugar” for cooking and eating is actually sucrose – just two molecules of glucose that offer a very quick supply of sugar to the bloodstream, demanding a high need for insulin that the diabetic cannot supply. Sucrose is found in processed foods, candies, cakes, soft drinks, fruit juices and very refined carbohydrates such as white bread, where the bran part of the wheat has been stripped away. This quick release of sugar can be laid down as fat if the body cannot employ insulin to use it correctly. Current research has shown that many diabetics may be eating more sugar than they think, because many have a reduced ability to taste sugar. Lowering blood sugar levels is a priority; converting sugars into fat takes place in the liver and can lead to the obesity that is often associated with diabetes.

Complex carbohydrates, known as starches, release their sugars more slowly, so are used for energy rather than laid down as fat. These are termed starches. They also contain fiber, which also helps to slow down sugar release and eliminate toxins from the body to help prevent disease. The whole-grain bran part of cereal grains that is removed in white flour and processed foods contains fiber and provides glucose molecules that are bound together in more complex structures. Vegetables and fruit in their natural, raw state provide complex carbohydrates bound in fiber. They therefore take much more time to break down into their simple sugars and provide a more slow and steady release into the bloodstream, which is much easier for someone with little insulin to deal with. Pasta, potatoes, brown rice, and brown bread can be eaten in a diabetic diet if the appropriate fat-intake guidelines are also observed and they are eaten with proteins to slow down their release of sugars. The carbohydrate issue is, however, not as simple as previously thought.

Fiber

Fiber can either be soluble or insoluble and a balance of both in the diet is very important for health in those with diabetes. Fiber helps to level out blood sugar by slowing down digestion and the release of sugar from food. Aim for 35 grams per day to balance blood sugar, lower cholesterol levels, clean the colon of toxins and to help prevent heart disease.

Soluble fiber tends to be found in fruit and vegetables, such as apples, citrus fruits, carrots, cherries, avocados, beet, dried apricots and prunes and also some seed husks such as linseed, oat bran, and psyllium husks, which many people take to counter constipation. It helps digestion by absorbing water and softening stools and this can help lower cholesterol.

Insoluble fiber remains undigested and so clears the digestive system, prevents constipation, lessens the incidence of colon and rectal cancer and speeds up the elimination of waste from the body. It is found in brown rice (the fiber is removed when processed to white), rye bread and crackers, lentils, asparagus, Brussels sprouts, cabbage, other whole-grains and fibrous vegetables.

Oats are a complex carbohydrate, none of which turns directly into sugar in the body. They provide 10 percent of their weight in fiber and are a perfect breakfast food. Vegetables and fruit contain cellulose, an insoluble plant fiber that contains little sugar, but it is important to remember that when cooked these become broken down more readily into sugars. This is why vegetables such as carrots, bell peppers, and parsnips taste sweeter the longer they are cooked.

Fats

The stipulation of a high-carbohydrate, low fat diet for diabetics does not mean that all fats should be avoided. Instead, it is a matter of choosing the right fats and consuming them in moderation. Lowering your intake of refined carbohydrates that cause the accumulation of body fat is a big factor, and including a controlled amount of beneficial oils and essential fats in your diet can lower cholesterol and help blood sugar regulation.

Saturated fats tend to be from animal sources, such as butter and meat fats. They are solid at room temperature and can form in the same way in the body if eaten in high amounts they can clog arteries and add to the risk of heart disease. In combination with sugars, they can become laid down as fat, and so foods combining both, such as pastries, are the main culprits of weight gain.

Monounsaturated oils are vegetable in origin and those traditionally eaten in Mediterranean countries, namely olive, almond, hazelnut, peanut, and avocado oils. They contain a fatty acid called oleic acid or omega-9 and remain liquid at room temperature, but begin to solidify when refrigerated.  These have been found to have a neutral effect on blood cholesterol, although an excess can raise fat levels in the blood. The exception is olive oil, which has been shown actually to reduce blood cholesterol. However, this effect is thought to be caused by unique active components rather than the monounsaturated fat content. These are less damaged by heat than oils that stay liquid when chilled and therefore can be used for cooking.

Polyunsaturated fatty acids are always liquid and contain the essential fatty acids, the omega-6 oils, that help to produce localized hormones in the body, which are important for blood sugar regulation. These include sesame, soy, walnut, pumpkin,and hemp oils. They are termed “essential” because they are crucial to body functions and must be consumed as they cannot be made in the body. Saturated fats can actually stop essential fats being used at a cellular level.

In the case of both polyunsaturated and monounsaturated fats, eating the nuts, seeds and vegetables from which these oils are produced can also play a vital role in the effective management of diabetes. For example, the American Diabetes Association classes avocados as a “superfood” for diabetics, since not only do they contain beneficial oils but they also contain many nutrients that are important for cholesterol management and the protection of arteries against damage. Plant sterols (sterols are types of fat) help to reduce bad cholesterol and lutein helps to protect the eyes against diabetes-related degeneration. Although avocados, olives, nuts and seeds also contain some saturated fats and should be eaten in moderation, they provide omega-6 oils, vitamin E, vitamins B3 and B6, zinc and magnesium, which all aid blood sugar management.

Omega-3 oils are those found in oily fish such as salmon, tuna, herring, mackerel, trout and sardines. Like the omega-6 oils, these are essential fatty acids and are crucial to our health. Much research has shown how important these are for heart health. They should be eaten 3-4 times a week, in variety. Both omega-3 and omega-6 oils protect parts of the body that are rich in fats, and these areas of the body may commonly become damaged in a person with diabetes – the eyes, kidneys, liver and circulation from the heart. For vegetarians, hemp, pumpkin, soy and walnut oils contain some omega-3 oils but are higher in omega-6. Omega-3 and omega-6 should be eaten in a one-to-one ratio and flax or linseed can be added to food as a source of omega-3 oils.

Proteins

Proteins are the major source of building materials for the body. They can also be used as a source of energy that is released very slowly. They are therefore very good for blood sugar management and can slow down sugar release into the bloodstream if eaten with less complex carbohydrates. Caution should be taken not to obtain these only from high fat sources such as meats, but also from eggs, low fat dairy products and vegetable sources such as beans, and in small amounts from other vegetables such as broccoli and cauliflower.

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In relation to diabetes, “management” means to maintain near normal blood sugar level and increase the effectiveness of insulin in the body so that less is needed. This is called “increasing insulin sensitivity”. As mentioned with Syndrome X (a potentially pre-diabetic state where the body becomes insensitive to insulin), people can be “insulin insensitive” and still produce insulin, so the following dietary advice will also be very helpful for them.

Insulin is normally released when blood glucose level become higher than they should be. People with diabetes cannot reduce these blood glucose level without the aid of administered insulin. It was previously thought that this problem could be avoided by excluding carbohydrates entirely from the diet, but this has now been refuted. Carbohydrates are our main source of energy and should make up half our daily calorie intake. It is the kind of carbohydrates we eat and when that is crucial.

Blood sugar control for type I diabetes

If you have Type I diabetes, the amount and timing of consumption of carbohydrates should be balanced with your dosage and timing of insulin medication. This needs to be discussed with your doctor.

Blood sugar control for type II diabetes

If you have Type II diabetes, the relative lack of production of insulin should be considered and carbohydrate intake spread throughout the day. Again, this should be discussed with your doctor, especially if you are taking any medication.

How to control diabetes blood sugar levels through diabetic diets?

The aim of the diabetic diet in this website is to keep blood sugar levels normal, and this can be very simple and easy to achieve. A few basic changes to your diet that can make you feel better are very motivating. With blood sugar control, when you eat is all-important; eating little and often maintains a slow, steady stream of glucose to the blood and a good breakfast sets the right levels for the day, meaning fewer cravings and more control over the food choices you make.

If diabetes blood sugar levels are not properly controlled, damage can occur in the eyes, kidneys, heart, legs and brain. This is why exercise is crucial. It helps blood sugar control and increases circulation to these body parts, which helps to limit damage. Diet has also been shown to improve insulin sensitivity. This means that for those who produce some insulin, it can become more effective, and for those who produce none and need to medicate, they may find their levels easier to control. This also helps to limit the potential damage to arteries that high insulin levels have been shown to increase.

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Diabetes is a condition characterized by an inability to produce the hormone insulin from the pancreas and therefore move glucose from the bloodstream into the cells and muscles where it is needed to produce energy. This causes an excess of sugar or glucose in the blood, which can lead to conditions associated with diabetes, such as obesity, heart disease, high cholesterol, and damage to nerves (neuropathies), eyes (retinopathy) and kidneys.

Types of Diabetes

There are two types of diabetes :

Type I Diabetes is also called Insulin-Dependent Diabetes Mellitus (IDDM) and develops when the body stops producing insulin. This is due to the destruction of the cells in the pancreas that make insulin and it is believed to be a genetic condition. In most people it manifests before the age of 40 and must be controlled by injections and diet.

Type II Diabetes is also called Non-Insulin-Dependent Diabetes Mellitus (NIDDM), or adult-onset diabetes. This can occur as a result of a diet high in refined foods or sugars, where the pancreas has to produce so much insulin that it finally becomes exhausted and either produces less insulin or is unable to use the insulin that it does produce, leading to symptoms. This condition is also related  to weight gain and a diet that helps control blood sugar is also effective for weight loss.

Diabetes Dietary Approach and Diabetic Recipes

The same diet is advocated for both types of diabetes, but anyone would benefit from this dietary approach and the recipes in this website, as the main goals are to lose weight, protect the heart, and lower cholesterol to decrease the risk of associated conditions. For type II Diabetes, in some cases, if the diet is properly controlled and under medical supervision, this can help to reduce the amount of medication that needs to be taken.

Pre-diabetic Syndrome X

Some people also suffer from a condition called Syndrome X, a potentially pre-diabetic state where the body becomes insensitive to insulin, and therefore cannot use it properly, leading to weight gain.

Diabetes Symptoms

Symptoms of untreated diabetes include increase thirst, frequent urination with large volumes, fatigue, weight loss, skin and genital itching. If you have a combination of these and previous high sugar intake, see your doctor to check for diabetes. If you don’t, these dietary guidelines could still help to relieve your symptoms, and if there is diabetes in your family, this diet can help to decrease your risk of developing it.

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