Living with diabetes and making healthy food choices ii

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Healthy food choices for diabetic patients.

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Living with diabetes and making healthy food choices ii

  1. 1. Healthy Food Choices for Living with Diabetes
  2. 2. What You Eat Matters! • Whether you have Type 1 or Type 2 Diabetes the food you eat makes a big difference. • Type 1 Diabetes: Keeping track of how many carbohydrates you eat is important for your longterm health & will help you decide how much insulin your body needs. • Type 2 Diabetes: Taking your medication, maintaining a healthy weight, exercise & a healthy diet will help maintain blood sugar levels.
  3. 3. Choose Smart Carbs Not all carbohydrates are created equal. Choose to eat low fat & high fiber starches. • A diabetes diagnosis means you need to be selective about which carbohydrates you eat.
  4. 4. Be Cautious About Eating Refined Sweets
  5. 5. Swap Low Fiber Foods for Foods High in Fiber Low Fiber Foods: High Fiber Foods: Cashews Almonds Bagel Popcorn French Fries Sweet Potato Orange Juice Whole Orange
  6. 6. The Perfect Plate Visualize this plate to keep your meal balanced and your carbohydrate intake in check.
  7. 7. Make ½ Your Plate Vegetables & Fruits Make fruit & vegetables a staple on your plate. Non-starchy veggies like dark green leafy vegetables, asparagus, broccoli, carrots, eggplant, mushroom & peppers are great choices. One serving of vegetables Is equal to 1 cup of raw leafy greens or ½ cup cooked Vegetables. Fruits are counted as part of your carbohydrate Intake, so choose whole fruits instead of fruit Juice or dried fruit, which are higher in carbs.
  8. 8. Make 1/4 of Your Plate Protein • Lean protein foods are an essential part of a healthy diet; they help to control blood sugar levels, which is especially important if you have diabetes, and provide a feeling of fullness. • The Key is to select lean protein foods: • Eggs • Low-fat Dairy • Baked Fish • Grilled Skinless Chicken
  9. 9. Make ¼ of Your Plate Starch • Portion your starch selections and enjoy every bite! • Here are some nutritious options: Sweet Potato Brown Rice Whole Grain Bread Potato Winter Squash Pasta Corn
  10. 10. Snack for Success • Choose healthy and satisfying snacks between meals: Snacking done right can keep your blood sugar levels as close to normal as possible and can help prevent low blood sugar. • Be a consistent snacker: Strive to eat regularly around the same time every day, so that your body has a steady stream of fuel.
  11. 11. Glycemic Index vs Glycemic Load • The glycemic index indicates how rapidly a carbohydrate is digested and released as glucose (sugar) into the blood stream. In other words, how quickly foods break down into sugar in your bloodstream. A food with a high GI raises blood sugar more than a food with a medium to low GI. • Glycemic load is a ranking system for carbohydrate-rich food that measures the amount of carbohydrates in a serving of food.
  12. 12. • Here are two examples: Watermelon has a high GI of 72, yet a low GL of 7.21. The high GI is based on 5 cups of watermelon, not an actual serving size of 1 cup. The low GL means one serving of watermelon doesn't contain much carbohydrate, because it is actually mostly water. The low GL indicates that a serving of watermelon won't have much impact on your blood sugar. • Carrots are another example of a low GL food that many people think will raise their blood sugar a lot -- but it's not true. That's because carrots have a high GI of 71. However, what most people don't know, is that the GL for carrots is only 6. Therefore, unless you're going to eat a pound and a half of carrots in one sitting, an average serving of carrots will have very little impact on blood glucose levels. That said, juicing carrots -- which means consuming more carrots at once -- will have a greater impact on blood glucose.
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