I Am A Diabetic, What Should I Eat?

When you are diabetic it does not mean it is the end to eating your favorite delicious foods

. This may be hard to believe with a lot of materials you read telling you what foods are bad for you but you can actually eat pretty much anything. The key is healthy eating and planning what you eat to support your diabetes management plan.

First you need to make healthy food choices. Eat as much fruit and vegetables especially non-starchy vegetables like carrots, broccoli and spinach. The more colorful your variations of fruits and vegetables, the healthier it becomes. You can still eat carbs but choose the whole grain kind like brown rice and whole wheat pasta instead of their processed counterparts. You can also still eat meat but choose the lean variety like pork loin, sirloin or chicken and turkey excluding the skin. Fish should also be included in your diet, at least twice or thrice a week. Dairy can also be eaten but choose the non-fat variety. You also need to reduce your consumption of high calorie desserts like ice cream and cakes but not totally avoid them. The most important thing is portion sizes, even when eating healthy foods.

There are also foods that you can choose because they are particularly good for diabetes. These foods are rich in calcium, potassium, fiber, magnesium and vitamins A, E & C. Examples of these diabetes super foods are dark green leafy vegetables, beans, sweet potatoes, fruits of the citrus family and berries. Fishes that are high in omega-3 fatty acids also belong to this category. As do nuts, tomatoes and whole grains.

The most important thing to remember is that there is no one-fits-all meal plan for diabetics. These are general guidelines and should be tailored to individual needs depending on blood glucose levels and other health measures for diabetics.

When deciding what to eat, you should take into consideration carbohydrate content of foods, glycemic index and of course your preference. If you must, use a diabetes log book to keep track of your blood glucose levels versus your food intake. It will not only give you an indication of your blood glucose response to certain foods but will also help you in planning your meals.

Keep in mind that the foods you eat are both designed to maintain healthy blood glucose, nourish you physically and provide you pleasure. This means that health comes first over pleasure and that regular, vigilant blood glucose monitoring should be part of the diet plan.

by: Maricel Sanchez

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