- 1. Switch to whole grains.
- 2. Get more fiber.
- 3. Replace some carbs with good fat.
- 4. Eat foods that won't spike blood sugar.
- 5. Choose recipes with less saturated fat.
- 6. Know the nutritional values in the recipes you use.
- 7. Replace butter and shortening with canola or olive oil.
- 8. Prep for salads ahead of time.
- 9. Make an easy fruit salad.
- 10. Choose drinks wisely.
- 11. Slow down.
- 12. Cut out evening snacks.
January 19, 2015
Twelve, No, Eleven Diabetes Healthy Eating Tips
This WebMD article is another example of people refusing to give up on the USDA dietary guidelines and the low fat way that Ancel Keys fostered with false information. The article uses these guidelines:
Do you notice the conflicts in the 12 items? Number one and number four should get your attention. Whole grains cause spikes in blood glucose and yet it is the first item listed and then number four is listed further down in hopes people will let it go. Many of us with type 2 diabetes find that whole grains spike our blood glucose and that is the reason for saying there are only 11 tips.
Then we come to number 2 in which they advocate soluble fiber over unsoluble fiber. I say have a mix of the two fibers. Eight grams of fiber per meal is a good goal, but if you insist on eating more carbohydrates, then try to add more fiber. They do have an excellent list of soluble fiber foods. Carrots are good, but one of the more carby vegetables. For the fruits, be careful, as some of them are too rich in sugars which those of us with diabetes need to limit. A fiber-rich diet helps lower the risk of heart disease, which is higher in people with diabetes.
In number seven, do not use canola oil, as this is not good for helping with diabetes. Olive oil is good and can be used instead of butter, but I like both and use both, depending on what I am cooking.
For number ten, at least they are not talking about alcoholic drinks. Instead of soda, sweetened drinks, or fruit juice, drink protein-rich beverages such as milk. Or sip no-calorie tea, coffee, or water. I prefer whole milk even with the carbohydrates, but I drink a smaller serving of 4 ounces and water for the rest of my liquids. This is one way of getting the fat I need.
I feel that number eleven is worth emphasizing. David Mendosa got me started on this and it does make a difference. Fast eaters tend to eat more. It takes at least 20 minutes for your brain to get the message that your stomach is officially "comfortable" and that you should stop eating. So eat slowly and calmly. As you do, you'll be more aware of the textures and flavors and feel more satisfied.
Number 12 is a good idea. Avoid late-night snacking unless your blood sugar is too low or your doctor recommends this because of being too low. Drink a cup of no-caffeine tea instead.
Number five is a sore point for me as I eat what ever saturated fat happens to be in the food and use it to replace the carbohydrates I eliminate from the meal plan.
The WebMD website is still written and reviewed by doctors and others that still believe in the high-carb/low fat mantra and we have to understand this and adapt our thinking accordingly.