What Can I Eat?

Diabetes is not a life sentence to a rigid meal plan that deprives you of all the foods you love.

 In fact, the concept of a "diabetes diet" is mostly myth.

 The best diet for a person with diabetes is the same healthy diet that's

best for everyone.   

Diabetic Discussions with Camille LoParrino

Health Coach, Resident, and Author, “Dancing in the Street: A Journey into Wellness”

Can we talk?I have an important story to tell you that changed my life. I’d like to share it with you.

I learned how to get well after being diagnosed with Type 2 Diabetes, and I now conduct nutrition workshops for others to learn how they can do so too.

Join me. Together we will walk on a Journey into Wellness.

(917) 734-4029www.HappyMediumEnsemble.net

caloparr@verizon.net

How much should I eat?

MAKE VEGETABLES AND FRUITS ½ OF YOUR PLATE Aim for color and variety, and remember that potatoes do not count as vegetables – use sparingly because of their negative impact on blood sugar.

GO FOR WHOLE GRAINS ¼ OF YOUR PLATEWhole and intact grains — whole wheat, barley, wheat berries, quinoa, oats, brown rice. Have foods made with them, such as whole wheat pasta. They are milder on blood sugar than white bread, white rice, or refined grains.

PROTEIN ¼ OF YOUR PLATEFish, chicken, beans, and nuts are all healthy, versatile protein sources and they can be mixed into salads. Have these with vegetables. Limit the amount of red meat and avoid processed meats such as bacon and sausage.

Special Note: Use Oils IN MODERATIONChoose vegetable oils like olive, grape seed, sunflower, or coconut. Avoid “partially hydrogenated oils” as they contain trans fats that are unhealthy for your heart. Remember that low fat does not mean “healthy.” (Read the labels before buying).

How many times a day?

EAT SMALLER PORTIONS UP TO 5 TIMES PER DAY.

You can have 3 main meals and 2 snacks.

EAT WELL-BALANCED MEALS THROUGHOUT THE DAY.

You need a protein, some carbs, some fruit, and lots of vegetables.

EAT ON REGULAR SCHEDULED MEALS.

Eating at the same time each day helps to keep your blood sugar stabilized.

USE A SMALLER PLATE.

You will take in fewer calories per meal on a small plate rather than eating on a larger plate.

EAT AN EARLY DINNER.

Eating earlier in the evening gives your body a chance to process it before bedtime.

Controlling blood sugar levels is THE most important item on your agenda in managing diabetes and avoiding serious complications.

“You have diabetes.”

A healthy way of eating WILL control your blood sugar.Controlling blood sugar levels is THE most important item on your agenda

in managing diabetes and avoiding serious complications.

What you eat, how much, how often

Focus on what, when, and how much

Eat your meals at regular intervals

YOU CAN DO THIS!

Your main goal is to avoid complications.

Eat foods high in fiber.

Always include a protein at every meal.

Strive for healthy and balanced meals.

Lose Weight – Monitor your sugar levels – Reduce fat

I believe I have the power to control diabetes.

JOY BAUER ANSWERS THE QUESTION: WHAT CAN I EAT? Joy Bauer is the nutrition and health expert for NBC’s Today show.

She shares practical, and easy to follow advice that help people eat better and live healthier, more fulfilling lives.

FOODS JOY RECOMMENDS TO LOSE WEIGHT AND PREVENT BLOOD SUGAR SPIKES...

BEANS

(including black, white, navy, lima, pinto, garbanzo, soy, and kidney)

Couple these carbs with protein. (Example: Salmon and beans – see Dr. La Puma’s recipe).

Beans are a winning combination of high-quality carbohydrates, lean protein, and soluble fiber that helps stabilize your body's blood-sugar levels and keeps hunger in check.

Beans are also inexpensive, versatile, and virtually fat-free.

 

Source of whole grain and high fiber

OATMEAL

An excellent source of both whole grains and high fiber is heart-healthy oatmeal.

Oatmeal is packed with soluble fiber, which slows the absorption of glucose from food in the stomach — keeping blood-sugar levels under control.

Top off your oatmeal with 1 to 2 tablespoons of chopped pecans, almonds, or walnuts. These nuts will add protein and healthy fat, which stabilize blood sugars.

Plus, the nuts add great crunch and flavor to your morning meal.

Source of lean protein

FISHAnother outstanding source of lean protein is fresh fish. Choose an environmentally friendly variety like catfish, cod, or tilapia; all are mild-flavored, white-fleshed fish that can be healthfully prepared by baking, grilling, or roasting.

Pair fish with the high-quality carbs found in vegetables, lentils, or beans for another balanced meal combination that will keep your blood sugar from rising.

 

High quality carbs and protein

NONFAT YOGURT

Fat-free yogurt naturally contains both high-quality carbohydrates and protein, making it an excellent food for slowing or preventing an unhealthy rise in blood sugar.

Joy says, “Be sure to stick to low-fat or nonfat brands; Greek nonfat yogurt is my favorite choice because it has twice as much protein as regular nonfat yogurt.”

 

Low-carb

ALMONDS

Unsalted almonds provide a healthy, low-carb mix of monounsaturated fats plus magnesium, which is believed to be instrumental in carbohydrate metabolism.

Including more magnesium-rich foods like almonds, pumpkin seeds, spinach, and Swiss chard in your diet is a smart move.

Non-starchy vegetables = High quality carbs

NON-STARCHY VEGETABLES

Chock-full of vitamins, minerals, and fiber, non-starchy vegetables (such as broccoli, spinach, mushrooms, and peppers) are an ideal source of high-quality carbohydrates.

Because these low-calorie, nutrient-dense veggies have a low-impact on blood sugar, they're an integral component of your diabetes food plan. For most people (including those looking to lose weight), this is one food group that's okay to eat as much as you like!

 

 

Reduce the risk of heart disease

WILD SALMON

Omega-3s from food help reduce your risk of heart disease, which is important for those with Type 2 diabetes, whose risk of cardiovascular disease is elevated.

(High blood glucose levels can lead to increased deposits of fatty materials in blood vessels, which contribute to clogging of arteries.)

Wild salmon or sardines are rich in Omega 3s and also contain a healthy fat and protein combination that slows the body's absorption of carbohydrates, keeping blood sugars on an even keel.

 

Lean protein and low carb

EGG WHITES (Update: Do not waste the yokes. Eat these too. They’re good for you).

Rich in high-quality lean protein and low in carbs, egg whites are another healthy choice for controlling or preventing Type 2 diabetes.

One large egg white contains about 16 calories and 4 g of high-quality, filling protein, making these egg whites a perfect food for blood sugar control, as well as, weight-loss or maintenance.

Healthiest fat

Avocado

High in monounsaturated fats, which are generally considered among the healthiest of fats.

A diet high in monounsaturated fats may improve insulin sensitivity and heart health and that is especially important for diabetics.

Joy Bauer suggests…

Add a few slices of avocado to your sandwiches (in place of mayonnaise).

Mash a ripe avocado with cilantro, lime juice, and diced tomatoes for a delicious guacamole dip.