Issue Date: November 12, 2006
Diabetes diet
Variety and consistency are key.
Diabetics don't need to be on a specific diet, but should follow certain guidelines.
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The more we've learned about diabetes, the more we've come to understand that those who suffer from it don't need to be on a specific diet, but rather they should follow certain guidelines for eating. By doing so, they'll be able to better control their diabetes and general health.
Although we'll focus here on the nutritional aspects of diabetes, no discussion about treating the condition would be complete without mentioning physical activity. A regular exercise program is very helpful in controlling blood sugar levels. It also helps with weight control, and being overweight is strongly associated with diabetes.
So, what nutritional guidelines should those with diabetes follow to improve their condition? The underlying principle is simple: Healthy nutrition tips are good for everyone, not just for diabetics. Try these diet ideas (you can find more information online at diabetes.org):
Eating multicolored foods of all different types ensures diabetics, as well as the rest of us, will have a healthy, balanced diet.
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Choose colors. Eat multicolored, not monochromatic, foods. Fruits, vegetables, grains, low-fat dairy products and low-fat meats all offer different nutrients. A nutritional plan that revolves around a handful of foods will not provide balanced nutrition.
Focus on fiber. Whole-grain products and high-fiber fruits (for example, apples, oranges, raspberries and grapefruit) and cereals are great foods for diabetics. Shoot for 30 grams of fiber daily.
Avoid portion distortion. It's not just what you eat but how much you eat that affects your health. As a general rule, people who are sedentary may require about 10 calories per pound per day. (For example, a 160-pound person would need to eat roughly 1,600 calories.) More active individuals may need significantly more calories. Your doctor and a nutritionist can help you determine your correct portion size for every meal.
Be a horse, not a camel. Horses require food and water throughout the day, but camels can go for a long time without either. Our grandparents' habits were more like those of a horse, eating meals at regularly scheduled times. But many of us now eat like camels: We skip breakfast, sometimes lunch, and then hit it hard at dinner. Diabetics should eat regularly scheduled meals throughout the day so that they're not going without food for more than four to five hours. By doing so, they'll improve their blood sugar control.
Put yourself on a schedule. In addition to eating regularly, you should go to bed, get up and exercise at about the same time every day to help keep blood sugar in check.
Contributing Editor Tedd Mitchell, M.D., is president and medical director of the renowned Cooper Clinic in Dallas. He writes HealthSmart every week.
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