Benefits of the Exchange Diet

The exchange diet is one that allows you to pick and choose the foods you eat from each
of the six food groups based on portion sizes. When you begin eating with this diet, it
may seem like a lot of work but as you get used to the portions sizes and the common
substitutions that you make it will get easier.

One of the benefits of the exchange diet it the flexibility you have in your meal planning.
As long as you are eating the correct number of exchanges from each food group you will
maintain better control of your blood glucose levels.

If you get bored quite easily by eating the same food day in and day out, the exchange
diet might be for you. There are endless possibilities to combine different foods together
at meal times. You can have broccoli for dinner three nights in a row but make it a
completely different meal each time. One night you can have one small potato, cup of
steamed broccoli and a one ounce pork chop; the second night have cup of cooked
pasta tossed with cup of broccoli and one ounce of cooked chicken; and the third night
try 1/3 cup of rice mixed with cup of broccoli and one ounce of lean ground beef.

The exchange diet also takes the guess work out of meal planning for diabetics. It is laid
out in a very straight forward and easy to understand manner. If there are foods that you
cannot find on the exchange list given to you by your dietician, call and find out which
group it belongs too and what a proper portion size is.

At first you should weigh and measure your foods to ensure you are using the proper
amounts but as time passes you will be able to do this by sight.

Read more »

Benefits of the Carbohydrate Counting Diet

The carbohydrate counting diet groups foods into three main groups: carbohydrates,
proteins, and fats. You dietician will provide you with the number of carbohydrates you
can have in a day and how that is divided up amongst your meals and snacks. Your
dietician will also educate you on how you can determine the numbers of carbohydrates
are in some of your favorite foods by reading food labels.

The biggest benefit of the carbohydrate counting diet is that it does not eliminate any
foods. A diabetic can choose any food they wish to eat as long as they only eat enough of
it to meet their carbohydrate needs. The trick to this is to choose wholesome foods that
will fill you up longer. The same amounts of carbohydrates that are in a small handful of
potato chips are not equal to the two slices of bread you can have instead. But it is nice
to know that if you really want to once in awhile you can treat yourself.

Another benefit is keeping a consistent amount of carbohydrates in your body. This can
help regulate your insulin needs and control. If your body has the same amount of
carbohydrates to process at the same times each day it will be beneficial to your health
and blood glucose readings.

When you choose a carbohydrate counting diet it is important to make sure you are doing
it correctly. If you dont you can too much or too little and both situations can be
detrimental to your diabetes. Have a dietician teach you how to properly count
carbohydrates and closely monitor your blood sugar levels to make sure the diet it
working for you.

As with any new diet, give it time for you to adjust and learn how to plan your meals
properly.

Read more »

Benefits of a Healthy Diabetic Diet

Benefits of eating a healthy diet are for everyone but for a diabetic there can be even
more reasons to follow a nutritious meal plan. Keeping a stable blood glucose level is the
biggest reason for a diabetic to follow a diabetic diet. It takes commitment and patience
to stick with the diet and plan out all meals each week. But the more that it is done the
easier it will become.

Another benefit of eating a healthy diabetic diet is reducing the amount of insulin that is
needed. By eating good carbohydrate choices and lean meats you will lower the insulin
requirements for your body. The foods you eat all affect on your blood sugars and when
you do not choose the best foods for your body it will need more insulin to process them.
In addition to extra insulin requirements, you will suffer from high blood sugars also
known as hyperglycemia. This condition can have serious long-term effects on your
body and its organs.

By continuing with a healthy diet and combining it with regular exercise you can lose
excess body weight. This too is good for your insulin requirements and blood glucose
levels. By incorporating exercising into your daily routine you can give your bodys
metabolism a boost and help it process the foods you are eating. When the foods you
take in are healthy choices your body is going to function better.

If you do not follow a healthy diet you can suffer from:

*Low blood sugar from not eating enough hyperglycemia
*High blood sugar from eating too much or eating the wrong foods
hypoglycemia
*Gain weigh and in turn increase your daily insulin requirement
*Lack the energy needed to exercise on a regular basis

Eating well can help control your diabetes and prolong your life expectancy.

Read more »

Artificial Sweeteners for Diabetics

The food industry has come up with a solution for people on diets or with diabetes that
have a sweet tooth. They are known as artificial sweeteners and they are used in
everything from chewing gum, coffee sweeteners, and even baking. There is some
controversy over the use of them as some of them are totally synthetic and others are
derived from the actual sugar plant. But to a diabetic who doesnt want to give up on
their favorite pop or chewing gum they can be a life-saver.

The four different kinds of artificial sweeteners are: saccharin, aspartame, sucralose,
acesulfame potassium. Each of these types can be found under various product names
and brands. Not all are made the same way and they have different uses. Some you can
buy in liquid or powdered form for baking needs and others like aspartame is only found
in foods that you purchase pre-made.

The use of these artificial sweeteners will not raise blood sugar and are safe for a
diabetic to use. Care and attention is still needed because the food items you put sugar in
or on most likely will have an affect on your blood sugar. Still follow your diabetic diet
but use some artificial sweeteners to make it a little sweeter.

Some diabetics may want to use honey as a substitute for sugar. You certainly can make
this substitution, however, honey is very similar to sugar in carbohydrate content and the
effects it will have on your blood glucose level. It is best to enjoy honey in small
moderations if at all.

Aspartame has been linked in some medical studies with Alzheimers disease. Speak to
your doctor about the benefits and risks of using any of the artificial sweeteners if you
have any concerns about the potential health risks.

Read more »

Adjusting your Diabetic Diet for Special Occasions

Birthday parties, Halloween, Thanksgiving, Christmas, and more are holidays and special
occasions that are centered on food. For most people these are times to anticipate the
celebration and the eating. For a diabetic it can be a stressful time, you want to partake in
all of the good food too but most times it is not made with a diabetic in mind. If the
frequency of these events is not too often, you can adjust your diet for special occasions
so you too can have some of the treats available.

The hardest part about preparing for a special occasion is if you do not know what is
going to be served. If this is the case, a quick call to your host or hostess can be made.
Most people will not mind you asking especially if you have dietary needs that need to be
taken into consideration. Once you do know what is being served, plan your meals for
that day accordingly. You may want to have fewer carbohydrates with your breakfast
and snack to make up for the extra ones you will have at a birthday party where pizza is
being served.

Another option for special occasions is to offer to bring a dish for everyone to share.
Make it something that you enjoy as a treat but still follows the guidelines for your
diabetic diet.

For family favorites and traditions, be creative and look for ways to make the same dishes
with less fat or sugar. You can do this by substituting regular sugar for sugar substitutes
or choose whole wheat flour instead of white for the extra fiber content.

During the holidays and other occasions, closely monitor your blood sugars. Even with
extra care, the change in your diet can still result in a blood sugar that is too high or low.

Read more »

A Diabetic Diet for Vegetarians

If you are a vegetarian who has been diagnosed with diabetes, you can still maintain your
diabetic diet. In some cases a vegetarian diet may be a healthy way to keep your blood
glucose levels stable - that is if you are eating lean high-quality proteins and are
following other rules for eating as a diabetic.

As a lot of vegans and vegetarians eat a larger amount of fruits and vegetables in a day
than a non-vegetarian and their fiber intake is much higher too. An increased amount of
fiber in a diabetics diet can help blood sugars because it slows down the process of the
body digesting carbohydrates. A vegetarians diet is usually lower in cholesterol as well
and it can help ward off cardiovascular disease including heart attacks and strokes.

If you are diabetic and are considering a switch to a diabetic diet some of the benefits you
might derive include a higher rate of weight loss and better blood sugar readings. This is
dependant on the types of vegetarian meals you choose as some meatless meals can be
just as fattening as ones that contain meat.

Speak to your doctor and dietician before making the switch. You will need information
on how to transition yourself to your new diet. You will also get a list of meat
alternatives you should eat in order to get enough protein in a day. These can include
tofu, nuts, eggs, and seeds.

As with any change, once your switch to a vegetarian diet give yourself and your body
time to adjust. There are many recipes and ideas for vegetarian dishes and you will find a
lot of variety and flexibility in the meals that you prepare. Check your blood sugars
frequently to make sure your blood glucose levels remain stable during the change.

Read more »

When you are Hungry in Between Meals

There are going to be times when you have finished your meal or snack and you are
hungry again long before your next meal is scheduled or right before bed. Depending on
how much time you have to go before you are supposed to eat again and what your blood
sugar levels are at you may want to move your meal time up or indulge in some free
food.

If this happens frequently it is time look at your eating schedule and meal plan. If you
have recently added more physical activity to your daily routine, you will also have to
increase your food intake to compensate for the extra energy your are using up. If this
isnt the case and you are unsure why your appetite has increased or your current meal
plan is no longer working, speak to your dietician to see if there are some revisions that
can be made to prevent this from happening.

When you have gestational diabetes, it is recommended that you have a snack before
bedtime to tide you over until the morning. It will also be important to have a bedtime
snack if you are taking an insulin injection prior to bed so that your blood sugar does not
become too low overnight. If neither of these scenarios applies to you, you can have
some free food before bed if you are finding that you are hungry at night time. A
bouillon (beef or chicken broth) might stave off hunger pangs and allow you to fall
asleep.

If you are hungry at night time and your blood sugars are low, do have something to eat
to raise your glucose level. If this is a frequent occurrence, you may not be eating
enough food at dinner time. Try adding a protein or carbohydrate to see if this makes a
difference.

Read more »

When to Eat when you have Diabetes

When you are a diabetic sometimes when you eat is just as important as what you eat.
Keeping a steady stream of food in your system without causing high blood sugars can be
hard to do. But once you figure what works for you, you will have more flexibility and
better control of your diabetes.

It is recommended that diabetics eat many small meals throughout the day or three main
meals and three snacks in between. A typical day may go like this:

*Wake-up and have breakfast
*Mid-morning snack
*Lunch
*Mid-afternoon snack
*Dinner
*Bedtime snack

The timing in between each meal or snack should be two to three hours. This variation
will depend on what you have eaten at the previous meal, how active you have been and
what you feel like. If you are feeling hungry or light-headed and you normally wouldnt
have eaten for another 30 minutes dont wait. Test your blood sugar and move up your
meal. The time it can take for you to wait the 30 minutes can be the time it takes for your
blood sugar to drop dangerously low.

The only time you may want to wait a longer period of time is between dinner and your
bedtime snack. Most times dinner is the biggest meal of the day and you will not need
food again for a longer period of time. Another reason to wait longer is to ensure that
you have enough food in your system before you go to bed to last you through the night
without your blood sugars dropping too low.

If eating this many times in a day is too much for you, consider eating smaller means and
smaller portion sizes. Eating this way (less more often) makes it easier for your body to
regulate blood glucose levels.

Read more »

Using the Food Pyramid in Diabetic Diets

In grade school everyone was taught the food pyramid and the different food groups that
make it up. It is recommended for a balanced and healthy diet to vary your diet and
follow the food serving suggestions from the pyramid. As adults, people rarely pay as
much heed to it if any at all. But once you have been diagnosed with diabetes it is time to
take a refresher course on the different food groups.

There is a food pyramid that is available specifically for diabetics known as the Diabetes
Food Pyramid. It is divided into six food groups just like the standard version. The way
the two pyramids differ is that the diabetic version lists foods together that have the same
or similar carbohydrate content instead of the regular version that does it by food groups
alone. This lay out makes it easier for diabetics to make food choices based on
information that can have a negative impact on blood glucose levels.

Some of the differences you will notice are that cheese is placed in the meat group
instead of the dairy group as a protein and the serving size will be equivalent to other
proteins in the same group. You will find starchy vegetables such as potatoes and corn in
the bread and grains section because they act in a similar manner by raising blood sugars.

Another difference is the actual serving sizes, especially in the bread and grains group. A
diabetic has to monitor the carbohydrate intake at each meal and it has been found that
smaller portion sizes are a good way to manage this.

You can get a copy of the Diabetic Food Pyramid from your dietician, doctor, or diabetes
educator. It is a good reference material to have on hand when you are planning your
meals.

Read more »

Tips for Revamping Favorite Recipes

Everyone has their favorite dishes, ones that mom or grandma used to make or new ones
that you have discovered on your own. Once you have been diagnosed with diabetes,
you may feel that you can never enjoy these dishes again (or not without harming your
health). But there are ways that you can change old family favorites keeping the flavor
but reducing or eliminating the amount of sugar or carbohydrates they contain.

For most substitutions that you are going to make to your recipes, you are looking for
ways to reduce the fat content. Here are some standards that you can use. When your
recipe calls for:

*Whole milk try substituting with 2% or 1% instead
*Whole eggs try substituting with an egg substitute or use 2 egg whites for every
whole egg called for in the recipe
*Sour cream use low fat sour cream or plan yogurt
*Baking chocolate try using cocoa powder mixed with vegetable oil (3 tablespoons
with 1 tablespoon of oil will equal 1 ounce of chocolate)

In addition to the above suggestions, always use light or lower fat versions of ingredients.
Sometimes trial and error is necessary to get the recipe just right, but do keep trying the
end result will be worth it when you create a cake or other dessert that you love and is
diabetic friendly.

Alternately, you can purchase a diabetic cook book that is full of desserts to make that
will work with your diet. This way you can create new favorites for you and your family
to fall in love with. Dont feel that just because you are a diabetic you cannot enjoy
variety in your foods. Keep trying new things while keeping a close eye on your blood
sugar levels to add new foods to your growing repertoire.

Read more »

The TLC Diet for Diabetics

The Therapeutic Lifestyle Changes (TLC) diet was developed with more than diabetics in
mind. It is a diet that is recommended to people with high cholesterol, heart or other
cardiovascular diseases and those that have been diagnosed with diabetes.

This diet consists of a set of guidelines that provide percentage ranges of what a patient
should eat from each food group. The aim is to provide flexibility in choices while
ensuring that the choices made are helpful to the condition that is being treated. In the
beginning it is a good idea to partner with a dietician to ensure the calculations that you
are making are accurate and that you are making the best food choice decisions.

The TLC diet provides the following eating guidelines:

*The total amount of fat that is eaten in a day should add up to less than 25-35% of
the calories that are consumed
*Of the 25-35% fat intake it should be broken down into the following categories:
saturated less than 7%; monounsaturated less than 20%; polyunsaturated 10%
*50-60% of a days worth of calories should be derived from carbohydrates
*Eat at least 20-30 grams of high-quality fiber each day
*The protein consumed should equal 15-20% of the calories for the day
*Cholesterol should be limited and kept under 200mg per day

As the diet is a set of guidelines that do not include the calculations necessary to
determine if you are meeting the requirements you should book an appointment with a
dietician to understand what you need to do. Once you have been shown how to make
the calculations and have been given a sample meal plan you can use those as a template
to create many variations of the TLC diet. You can also glean much of this information
by reading the food labels on packages.

Read more »

The Role of Fiber in a Diabetic Diet

The role of fiber in healthy diets is very important it aids in digestion and keep your
colon and other organs healthy and functioning properly. It is also a wonder element that
should be a large part of any diabetics diet. You will reap many benefits from including
fiber in your diet. If you are pre-diabetic it can assist in delaying the diagnosis of
diabetes or if you are already diabetic it can help keep your blood glucose under control.

Fiber will keep you feeling fuller longer it slows the conversion of carbohydrates in
your body which in turn can keep your blood sugars stable. The type of fiber that a
diabetic needs to eat to gain these benefits is soluble fiber (dissolves in water). Some
good sources of soluble fiber include:

*Choosing whole grain or whole wheat products instead of white (flour, breads,
and cereals)
*Eating fresh fruit and vegetables instead of processed or drinking them in liquid
form
*Beans, use dried beans in your favorite recipes like chili for a wholesome, high-
fiber meal

To ensure that you are getting the most benefit from eating increased amount of fiber,
make sure that you are drinking at least eight glasses of water a day. Remember, this
fiber dissolves in water and you need to stay hydrated for it to work properly.

If you are on a carbohydrate counting diet and are using 15 grams of carbohydrates for
one serving you can increase the amount you are eating if that item has high-fiber
content. You can subtract the number of grams of fiber in a serving from the number of
carbohydrates. For instance if you are eating an item that has 20 grams of carbohydrates
(over the one serving limit) but it has five grams of fiber you can subtract the five from
the twenty and it is now only a 15 gram serving.

Read more »

The Glycemic Index and Diabetic Diets

The glycemic index diet is one that many diabetics find useful. The diet is based on
assigning foods a ranking that indicates that foods effect on blood sugar levels. This can
be a valuable tool for diabetics, especially ones that have been newly diagnosed as it can
take some of the guess work out of meal planning and what foods to eat.

The glycemic index (GI) diet indicates foods that have a low GI value meaning they will
take a longer time to have an affect on blood sugars and ones that have a higher value
they will act quicker to raise blood sugars. A diabetic is still going to have to use another
means to decide what foods to eat though such as the food pyramid or an exchange list
as not all items on the GI diet are as healthy as they could be. Meaning a food that has a
low index does not mean it is a better choice for you than some foods that are on the
higher end of the scale.

Using the GI diet as your sole source of meal planning is not recommended not only
because the values are not indicative of the healthiest choice but also because not all
foods are listed. If you are basing your diet on this method and want to add other foods
that do not have GI rating you are not going to be able to properly plan. Until more
information is researched on the diet or it is made more comprehensive it should be used
with an approved diet for diabetics such as the exchange diet or the carbohydrate
counting diet.

If you want more information on how to incorporate the GI diet with your current meal
plan, consult with your dietician or a diabetes educator.

Read more »

The Exchange Diet

The exchange diet is a method of eating that provide diabetic with a set of guidelines
necessary to eat healthy. A dietician will help prepare and educate you on the exchange
diet the food groups and what substitutions you can make.

On the exchange diet all foods are divided into six food groups:

*Breads and other Starches
*Fruit
*Vegetables
*Dairy Foods
*Meat and Meat Substitutes
*Fats

Your dietician will provide you with the number of servings you should have from each
group daily and at individual meal or snack times. Within each of the categories there are
many food options. Each food has a specific serving size that equals one serving, in
cases such as fruits and vegetables you probably will not have to measure your foods but
for meats and other groups a food scale and measuring cup is recommended.

The exchange part of the diet refers to being able to swap a food in one food group for
another in the same group as long as you adhere to the serving suggestion. For instance
cup of cooked pasta can be exchanged for 2 rice cakes in one meal. The list your
dietician gives you will be pretty complete but there are bound to be items not listed. In
that case, you can call your dietician for advice or keep a list of items that you need to
know the proper serving size for.

At the beginning the exchange diet may seem like a lot of work, but as time goes on and
you become accustomed to the serving sizes of your favorite foods it will become less so.
Proper eating habits are crucial to managing diabetes and the exchange diet is a way to
eat a healthy balanced diet full of variety.

Read more »

Satisfying a Diabetic Sweet Tooth

Life sometimes doesnt seem fair you love sweets and are known for your sweet tooth
but now that you have been diagnosed with diabetes you are afraid you cant have them
anymore. This isnt entirely true. Yes, if you previously indulged in many sweets you
can no longer do that (and it may be a contributing factor to way you have type 2
diabetes). But there are ways that you can satisfy your sweet tooth and stick to your
diabetic diet.

Even though sugar isnt the only reason blood sugars raise the combination of a high-
sugar item and carbohydrates are. There are many sugar substitutes and artificial
sweeteners that are available to purchase on their own or in sweets such as chocolate and
hard candies.

Another way to add sweets into your diet is to substitute them for other carbohydrates in
a meal. If you were planning on having a tuna salad sandwich for lunch instead of having
the bread try eating the tuna on its own and use the saved carbohydrates on a cookie or
two (depending on size and serving information). This can be done with many different
variations, but should be done in moderation your body really will function better on
those two pieces of whole wheat bread than it will on two chocolate chip cookies.

Speak with your dietician too. A dietician is full of ideas and suggestion on how to
improve your diabetic diet. He or she may have suggestions on snacks or meals that you
would not have considered to be sweet but can certainly satisfy your sweet tooth. Such
as eating a banana to satisfy a chocolate craving. As time goes on you will begin to
appreciate the natural sweet things in life too such as a juicy apple or a fresh orange.

Read more »

Reading Food Labels

On all packaged food that you buy, there is a food label that includes important
information to a diabetic. You need to learn how to read them properly and know what
the different numbers and percentages mean to you and your diabetic diet. Below is an
overview of the basic information you need to know about food labels.

Whether you are counting carbohydrates, are following the exchange diet, or you are on
the Therapeutic Lifestyle Changes (TLC) diet you can increase your chances for success
by reading your food labels and understanding what they mean.

The ingredient list is a good place to start before looking at the numbers in the food label.
Where is sugar on the ingredient list? The closer it is to the beginning of the list the more
of it is present in the food. That goes the same for all ingredients; manufacturers list the
ingredients in order of the amount that is in the product. If there are things in your food
that do not work well for your blood sugar on the list it should be avoided or eaten in
moderation.

Look at the serving size and compare that to the number of carbohydrates is in a serving.
Most servings of carbohydrates for a diabetic are 15 grams. If one serving is higher than
15 grams you will have to eat less than the suggested serving size to stay on track with
your meal plan.

Sugar-free foods may grab your attention as something safe and yummy to add to your
shopping cart. But look at the carbohydrate count first. Most foods that are made sugar-
free using artificial sweeteners and sugar substitutes have higher carbohydrate counts.

Check the fat content too, look for a low percent of your daily intake and ideally it will be
monounsaturated as opposed to polyunsaturated or saturated fats.

Read more »

Proteins Affect on Blood Sugar Levels

Much the same as fiber, eating quality protein with your snacks and meals can have a
positive affect on your blood sugar levels. By combining protein and carbohydrates you
will slow the digestions of the carbohydrates in your body. This slowing down will
prevent your blood sugar from spiking as the result of too many carbohydrates in your
system.

This does not mean that you should eat more protein than is recommended in one meal.
Doing so can lead to other problems down the road. But if you are a diabetic, skipping
protein in your diet is not a good idea. For diabetics who are vegetarians or that dont eat
a lot of any protein it is important to find a source that can be consumed on a regular
basis.

There are many other sources of high-quality protein that does not include animal meats.
Other protein sources can include:

*Tofu is a source of protein that can be prepared in a variety of ways including
dessert tofu
*Nuts are an excellent source of protein but can be high in fat too. Read nutrition
labels and enjoy in moderation
*Seeds such as flax, pumpkin, and sunflower can be eaten as a source of protein
*Beans and other members of the legume family. There are many ways to prepare
beans from chili to cold salads
*Protein powders are available to sprinkle on cereals or to make into shakes for
drinking
*Fish sources be aware that large fish contain high levels of mercury and should
only be eaten once or twice per week

When making protein choices, go for a lean cut whenever possible. Even though protein
has a positive affect on blood sugars excessive fat can cancel out the benefit and turn it
into a health risk. Enjoy high-fat meats or heavily processed meats on rare occasions and
eat a wide variety of proteins.

Read more »

Meal Planning for an Active Diabetic

Physical activity is recommended for any person to stay healthy. But for a diabetic it
now only increases energy levels and can help maintain an ideal body weight it also helps
to control blood sugars. But an active diabetic needs to take extra care and precautions to
ensure they are getting enough fuel for their body so their blood sugars do not drop
dangerously low known as hypoglycemia.

The amount you exercise is going to determine how much you are going to eat on your
diabetic meal plan. The more physically active you are the higher your nutritional
requirements and the higher your risk is for developing hypoglycemia. The best practice
when you are just starting out is to monitor your blood sugars before and after working
out and during if you feel it is necessary. It is important to listen to your body and stop if
you are feeling light-headed or are experiencing any of the other signs associated with
low blood sugar.

Before you work out, have a snack that is going to sustain you for a long period of time
without spiking your blood sugar levels. A granola bar eaten with a handful of nuts is a
good choice as it combines a carbohydrate that is high in fiber and a high-quality protein.
The food that you eat before working out should have a high-fiber content, this will slow
down the breaking down process of the carbohydrates in your system and you will be
sustained for a longer period of time.

Drink plenty of fluids (preferably water) when you are working out to stay hydrated. In
case of an emergency, carry glucose tablets with you at all times or some hard candy that
will quickly raise your blood sugar. At other times of the day, eat balanced meals to
maintain your energy.

Read more »

Keeping on Track with your Diabetic Diet

Once you have taken the time to plan your meals for the week including snacks and have
gone grocery shopping you are all set for a weeks worth of healthy eating. Well, if you
can stick to your plan and only eat the foods that you bought you will be. This is easier
said than done though. Everyone needs a break from a strict eating plan, but you need to
know how to get back on track and stay motivated to follow your diabetic diet.

Different people with have varying reasons as to why it is hard for them to stay on track.
For some it may be they are not giving themselves enough variety in their diet from day
to day or even week to week. This is an easy dilemma, do some research by talking to
other diabetics and your dietician for suggestions on how to mix up your eating plan.

If you are feeling alone and a bit resentful that you cant eat what you want and when you
want. You should consider joining a support group for diabetics. Not only can they help
you through the times you want to cheat on your diabetic diet they can also provide
emotional support. If you are the only person in you family with diabetes you may feel
quite alone and if they are not supportive (and eat things in front of you that you cannot
have) you also may feel angry. Talking to someone that has been through the same thing
will help and provide the motivation that is needed to stay on your meal plan.

Sometimes money can be a factor in not being able to stick with a meal plan. The higher
quality foods can be more expensive than the quick and easy convenience foods.
Whenever possible, try and make foods that have been processed as little as possible like
produce.

Read more »

High-Fat Foods and the Affect on Blood Sugars

All diets should use fat in moderation as it can lead to an unhealthy body weight and
heart disease. For a diabetic, controlling fat intake is important for the previous reason in
addition to the negative affect it can have on blood sugars. Fats can be put into many
different categories healthy, non-healthy, saturated, non-saturated, trans-fat, and more.
But the bottom line with any of kind of fat is to enjoy in moderation.

When you eat food that is high in fat (for instance a cheeseburger), your short-term blood
glucose reading may come back as fine. But since fat acts much like protein and it slows
down the digestion of carbohydrates you may notice a higher than normal blood sugar
many hours later. It is hard to plan for such a spike because it is quite delayed compared
to other foods that are eaten that raise blood sugar.

The best advice is to choose natural, healthy, unsaturated fats and oils whenever possible.
You can do this by reading your food labels carefully as the different kinds of fats are
listed on most food labels. Excessive fat intake will also cause you to gain weight and
that is another way blood sugars can spiral out of control. Extra body weight that you
carry around is taxing on your systems and will affect how your body uses and needs
insulin.

Healthy fat choices include:

*Avocado oil or the fruit itself
*Sesame, olive, or canola oil
*Black or green olives
*Peanuts and peanut butter (this doubles as a protein choice)
*Sesame seeds

Additional fat choices that should be used in moderation:

*Butter or margarine
*Walnuts
*Salad dressings
*Mayonnaise
*Pumpkin and sunflower seeds

If there are any questions about a type of fat and what a serving size should be, contact
your doctor or dietician for more information.

Read more »