By making healthy food selections a habit, insulin dependent diabetics can actually decrease their need for insulin... and non-insulin dependent diabetics can possibly eliminate the need for oral medications altogether.
The diabetic diet is also perfect for anyone who wants maintain harmony and balance within the body. For both diabetics and those seeking a healthier lifestyle, daily dietary choices can be a challenging change for the better.
Luckily, nutritional value labels and a points system have made choosing foods much easier for diabetic patients.
However, not all foods come with a label, so how can a diabetic make good choices when dining out, attending parties, or standing around the water cooler?
Easily...by using a little visual and mental chemistry a diabetic can stick to their diet anywhere.
~ COLOR COUNTS ~
As a general rule in veggie land, more color...means more sugar and more calories.
Any way you dice, slice or cook them...carrots will always be a better choice than tomatoes or red peppers...and green peppers and green veggies would be a top pick above carrots.
Go for more green and neutrals like mushrooms if you're not sure about what to choose on a veggie plate or salad bar, and save the color for a little dip or dressing.
~ STARCH SEARCH ~
The sneaky thing about starch is that it instantly turns to sugar in its digestion, and even worse, it often disguises itself among our vegetables.
The main culprits of sneak starch are corn, beans, soy beans and squashes. The only exclusions to this group are green string beans, and yellow and green zucchini squash.
Then we have the more obvious starches like potatoes, but like veggies...the darker the potato the higher the sugar content.
So, if you think having a plate full of baked sweet potato fries is a better choice than a few steak fries...think again. A starch is a starch, and they all equal extra sugars.
~ GO AU NATURAL ~
The closer food is to its natural state the better it is for maintaining a healthy balance.
Sauces, gravies, and salad dressings all have potential for adding extra, carbohydrates and fats...all of which will affect blood sugar levels, not to mention provide added salt and calories.
Next we have the old...lean white meats are preferred over red meats...but sometimes plain is better. For example at a convention dinner you are offered a choice of:
a) Prime Rib with steamed veggies and a baked potato
b) Chicken Franchise with herb and Parmesan roasted veggies and potatoes.
The prime rib is better option here because...the chicken is dipped in an egg batter, then fried and glazed in a buttery sauce plus we have...the roasted veggies and potatoes that are delicately tossed in oil salt, herbs, and cheese then roasted.
Sounds good...but it's oh so bad.
Finally, if you would like a salad dressing or sauce...ask for it on the side, and use it sparingly.
Plus adding that steak sauce or rosemary infused olive oil restaurants leave as condiments on the table, can really knock your meal plan off balance.
~ THE WATER TEST ~
Here's something to think about when you're standing at the snack table, and bowls of chips and dip are calling your name...How fast would it dissolve in a bowl of water?
Now this isn't hard science, but it seems like the less healthy something is... the faster it dissolves in water.
I'd hate to think of my potato chips or fries going all soggy if I dropped them in my glass, but I might be able to salvage a damp branch of broccoli, or a square of cheddar cheese under the sixty second rule.
This is my favorite rule for making good fast food choices, because it stops my temptation in its tracks with the visual of waterlogged food.
~ GAIN WITH GRAIN ~
Whole grains have got it all. They are au natural and they can pass the water test to a certain degree.
Unfortunately, it's rare to find whole grains when you're out unless you're in a vegetarian restaurant, but you still have some options.
When ordering sandwiches ask for whole grain or wheat breads, and if offered a rice choice, choose brown or wild varieties over a white rice pilaf.
~ KEEP A TAB ON THE TAB ~
According to Mayo Clinic endocrinologist Maria Collazo-Clavell, " Other ingredients in foods containing artificial ingredients can still affect your blood sugar."
The sugar alcohols used in diet drinks and foods like, mannitol, sorbital and xylitol actually raise blood sugar, so stick with water and natural foods until the results are all in on artificially sweetened foods and drinks.
~HAPPY ENDINGS ~
I would love to say knock yourself out at the dessert table, but remember you want to maintain a healthy balance.
If allowed, you can have a tiny portion of something you love like a spoonful of chocolate mousse, or stay on track and eat fruit, with a dollop of whip cream. But be careful not to go overboard.
I tend to think sweets ruin a good meal, so I'm happy to have a coffee with cream, and no sugar as a treat.
~ LIVING LONG AND PROSPER ~
It's a misconception that diabetics can treat their dietary habits with medication.
The correct rule is that...diabetics can use the diet to limit medication use.
By carefully monitoring the diet and exercising regularly, a diabetic can keep their body up and running for years to come.
Live long... live strong...take control.
Sources:
http://www.endocrineweb.com/diabetes/treatment.html
h ttp://www.diabetes.org/nutrition-and- recipes/nutrition/healthyfoodchoices.jsp
http://www.m ayoclinic.com/health/artificial-sweeteners/AN00348
http://www.diabetes.org/nutrition-and-recipes/nutrit ion/eatingoutguide.jsp