Choose the right foods and you can eat until you are full.
The Diabetic Diet
by Rich Pulham
Keeping your blood sugar low and losing weight is simple with this diabetic diet. Eat the right foods and you can eat until you are full.
Unfortunately, food providers know what triggers our hunger. Those are sugars and fats. But sugars and fats become even more appealing when salt is added. Those are also the ingredients that harm our health.
A diabetic diet should be one that is easy to live with. It isn't something we do for a while and then go back to our bad eating habits.
The 45 carb meal
Limit yourself to 45 carbohydrates per meal. (Men can get away with 60 carbs if they have a more physically demanding job.) Too many carbs will raise your blood sugar. Sugars and refined foods will raise it very quickly.
High doses of carbs seem to be habit forming. Coming down from that high increases the appetite. Fats help smooth out that high and so we snack foods designed to satisfy those hungers.
Check the packaging on food to see what the total carbs are for the serving size. Included in the total carbs are the carbs from fiber. You should deduct fiber carbs from total to get your net carbs. This is where you gain an appreciation for high fiber foods. You get to eat more of them.
Always consider the serving size when checking carbs. Manufacturers like to use small serving sizes to make their product look more appealing. Often, a half cup serving size is unreasonably small for an adult. A "normal" serving may double the carbs and put you way over your limit. If you really want to eat that product, keep your serving size small and fill up on something else.
This diet isn't about having forbidden foods. If you really want that piece of chocolate cake, go ahead. Just be aware that a small piece hits your 45 carb limit and you'll have to fill up on something like salad. Or you could decide that the cake carbs aren't worth it because there are other things you would rather eat.
Low-carb snacks between meals are good for you. They keep your blood sugar level. And you don't feel ravenous when it’s time for your next meal.
Good things to eat
High protein foods like chicken, fish, lean pork and beef are good as long as they are low in fats. They keep you from feeling deprived and keep hunger away for a longer period of time.
Some of the best things to fill up on are vegetables, especially dark green ones like broccoli and green beans. Lay off the butter and margarine and you can stuff yourself. They are light on carbs but dense on nutrition and fiber.
Salads are great fillers. Lettuce has negligible carbs as well as many dressings. Watch out for dressings containing lots of oil.
If you must have soda, diet drinks can avoid a lot of carbs. Those made with Splenda taste best and don’t leave you feeling thirsty.
Snacks consisting of nuts or a small fruit are good for you. Vegetables with a ranch dip are satisfying. Sugar-free Jello can also be satisfying.
Foods to avoid
White foods are generally high in carbs. This includes foods containing white flour, rice, potatoes, and bananas. Milk is normally thought of as nutritious but does contains sugars. A normal glass is 12 oz. and may be more than you should have to stay under the 45 carb limit. Try half a glass instead.
Stay away from deep-fried and breaded meats. Fast-food hamburgers aren't exactly "low fat" but are also high in carbs. If you must have one when you eat out, go without the bun. Fries are also a no-no because they are high in carbs and fat.
If you think a glass of juice is better for you than soda, think again. Nutritionally, they are both sugar water. If you think orange juice is a better choice, consider that a whole orange contains 8 times the vitamin C. Eat the orange because it won't dump all that sugar on your system at one time.
Have fun with your diet
A healthy diet isn't meant to be a punishment for being good. It will help you feel better, have more energy, and avoid the medical problems associated with diabetes.
Eat a variety of food. Eat many colors of food. And eat slower so you will enjoy your food. It will also help you feel satisfied and less likely to be hungry.