The Basics of a Healthy Diabetes Diet

You may be surprised to know that there is no "diabetes diet". The foods which are considered good for people with diabetes---is good for everyone. So if you are a diabetic---you and your family can eat the same healthy foods. But be careful of the total amounts of carbohydrates that you eat each meal.

The different major components of a diet include carbohydrates, fats, and proteins. And carbohydrates are known to have the greatest effect on blood sugar levels. But you need to monitor your total calorie intake, fat consumption and protein intake besides carbs.

It is important for diabetics to monitor their blood sugar levels. To maintain your sugar levels with in range make healthy food choices, control your calorie intake, exercise regularly, and take your prescribed medications regularly. If needed consult a dietitian to help you develop a personalized meal plan for you.

Healthy diet and proper nutrition aims to maintain--- your blood glucose levels as near as normal, blood pressure, and cholesterol level.


Diabetes and Glycemic Index

Glycemic index of foods was developed to manage blood sugar in diabetic patients. The glycemic index (GI) measures the level of rise of blood sugar with a 50-gram portion of a food as compared to a control (that is, white bread or pure glucose). All carbohydrates are digested and converted in the body to glucose, which causes a temporary rise in blood glucose levels or the glycemic response. The glycemic response is modified by factors such as the quantity of food; the cooking method; degree of processing of food.

All foods based on the rise of blood sugar are assigned an index number from 1-100, and100 is the reference score for control (or pure glucose).  Food with glycemic index more than 70 are rated as high, between 56-69 as moderate, and less than 55 are rated as low. Foods with low glycemic index lead to lower rise in blood sugar levels after meals. Where as foods with high glycemic index cause rapid rise of blood sugar and after eating these foods you feel hungry again sooner. Rapid rise in blood sugar is a concern for diabetic people as their bodies can not regulate blood sugar.

Diabetic people are encouraged to choose carbohydrate foods that have a low glycemic index. These foods are generally healthier, rich in vitamins, minerals and fibers and are less refined-- like whole fruits, vegetables, and beans. In addition low glycemic index foods tend to cause lower weight gain and body fat levels.

If needed consult a dietitian or your physician to help you develop a personalized meal plan for you and know if a low glycemic index diet might help to gain better control of your blood sugar levels and body weight.

Eating Right on a Diabetes Diet
In diabetes, it is essential that you eat the right foods for every meal to maintain your blood sugar levels as near as normal and stay healthy. Some easy suggestions to attain this goal are :

1. Try to include a variety of foods from each major food group in your diet. This will ensures that you eat a balanced and nutritious diet which contains all the protein, vitamins, minerals and fiber you need. According to research diet rich in fiber can help your body to improve your blood sugar and cholesterol levels.
2. Eat plenty of fruits and vegetables, and include food items from whole grains in every meal.
3. Limit your intake of animal foods as these are rich in cholesterol and saturated fats.
4. Use healthy vegetable oils for cooking (it contains mono and poly-unsaturated fats) rather than saturated and trans fats.
5. Limit intake of sweets and salt, alcoholic beverages.