Diabetes cure : Diabetic diet to keep blood sugar levels down

Healthy foods that are recommended as part of the ADA diet are discussed in this article.

The ADA recommends that people who suffer from the symptoms of adult diabetes eat foods daily from each of the 4 major food groups, which are:

  1. Vegetables and fruits including apples, bananas, oranges, spinach, carrots, etc

  2. Whole grains, breads and cereals like barley, bran, oats, wheat, and rice.

  3. Dairy products like skim or low fat milk, yogurt, and cottage cheese.

  4. Proteins including fish, poultry, meats, eggs, nuts, and dried beans.

It is suggested that you eat foods from each group every day to ensure you have all the nutrients you need. The main nutrients in the foods we eat are carbohydrates, proteins, fats, vitamins, and minerals. Carbohydrates offer energy for the human body.  Good healthy carbohydrate food options recommended in the American Diabetes Association diet are whole grain breads, cereals, peas, beans, lentils, fruits, and vegetables.

Proteins help in your body’s growth and can help with the body’s energy supplies. The American Diabetes Association diet includes proteins such as low-fat dairy products, fish, and chicken.

High-fiber foods like beans, peas, whole grains, bran cereals, vegetables, and fruits are very healthy for diabetics and definitely recommended as part of the American Diabetes Association diet. This is chiefly because foods high in fiber may help lower blood glucose and blood-fat levels.

Unhealthy Foods

Although the ADA diet includes some fat, excessive fat is not a good idea.  There are several healthy fats that should be included in the diet including flax seed oil and olive oil.  Most other fats should be limited because increased fat and cholesterol in the diet can result in a greater possibility of heart disease or hardening of the arteries or both.  Suggestions for cutting down on fat follow:

  • Picking lean meats rather than fatty meats and be sure to cut away extra fat.

  • Consume relatively more fish and poultry and remove the skin before eating.

  • Diet margarine is suggested instead of butter (note, we at Diabetes-Guide do not recommend margarine ever, it is generally composed of very unhealthy fats that have been associated with plaque build-up in the arteries and heart disease).

  • The American Diabetes Association diet proposes skim or low-fat milk rather than whole milk.

  • Eat only up to 3 or 4 eggs per week and occasionally have some liver.

Salt can be a problem as it can make a high blood pressure condition worse.  Besides the obvious sources of salt, there are hidden sources of salt in foods such as canned soups, salad dressings, and cheeses.

As part of the ADA diet, sugar intake should be reduced (again we disagree, we believe you should cut out all sugar from your diet in any of its forms including honey and maple syrup).  Pies, frosted cakes, table sugar, honey, and breakfast cereals with sugar coating have a high amount of sugar in them.  Did you know that a 12-ounce can of Coke has about 9 teaspoons of sugar?

Stay away from alcohol and ask your dietician for advice if you decide on a drink or two.  Alcohol acts like sugar in your blood stream so it’s not a good idea for people with diabetes to drink it.

The American Diabetes Association recommends that you work with your dietician to design a meal plan that’s effective for you and includes enjoyable foods.  Your regular eating habits and schedule should be a fit with this diet.   Your weight should stay steady.

American Diabetes Association

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