1. Healthy Diet for Diabetics
Emphasis on Low-Glycemic diets

2. What is Diabetes?
When the body can no longer regulate glucose within normal limits, diabetes occurs
When the level of glucose in the blood is higher than normal, this is called Hyperglycemia
Diabetes is strongly associated with poor nutrition and is one the top ten causes of death in the United States

4. When we eat excess calories and fat, our body responds by creating a rise in blood glucose
If blood glucose is not kept in check, it can lead to serious problems, such as:
Hyperglycemia (dangerously high blood glucose level)
Chronic nerve, kidney and heart damage

5. Making healthy food choices and tracking eating habits can help diabetics manage their blood glucose level and keep it within a safe range.

6. Recommended Foods for Diabetics
Healthy Carbohydrates:
Fruits
Vegetables
Whole grains
Legumes (beans, peas, lentils)
Low-fat dairy products

7. Fiber Rich Foods: Fruits & Vegetables Nuts Legumes Whole wheat flour
Wheat Bran
Fiber can decrease the risk of heart disease and help control blood sugar levels.

8. Heart-healthy fish: Cod Tuna Halibut Salmon Mackerel Bluefish
Fish can be a good alternative to high-fat meats

9. Good Fats: Avocadoes Almonds, pecans, walnuts Olives
Canola, Olive & Peanut Oils
Fats containing monounsaturated and polyunsaturated fats can help lower cholesterol levels

10. Foods for diabetics to avoid
Saturated Fats:
High-fat dairy products and animal proteins such as:
Beef
Hot Dogs
Sausage
Bacon
Trans Fats:
Baked goods
Processed snacks
Margarines

11. Cholesterol: High-fat dairy products High-fat animal proteins
Egg yolks
Shellfish
Liver
Other organ meats
Diabetics should aim for no more than 300 mg of cholesterol a day
Diabetics should aim for less than 2,300 mg of sodium a day

12. Eating a Low-Glycemic Diet
The glycemic index classifies carbohydrate- containing foods according to their potential to raise our blood sugar level
Foods with a high glycemic index value (70+) tend to raise our blood sugar faster and higher than do foods with a lower value (55-)

13. 8 Principles of low-glycemic eating
1) Eat a lot of non-starchy vegetables, beans and fruits:
Apples, pears, peaches, and berries
Tropical fruits like bananas, mangos and papayas tend to have a lower glycemic index than typical deserts
2) Eat grains in the least-processed state possible:
Whole-kernel bread, brown rice, whole barley
Traditionally processed grains such as stone-ground bread and natural granola
3) Limit white potatoes and refined grain products:
White breads
White pasta

14. 4) Limit concentrated sweets:
Ice cream
Sugar-sweetened drinks
5) Eat a healthful type of protein at most meals:
Beans, fish, skinless chicken
6) Choose foods with healthful fats:
Olive oil, nuts (almonds, walnuts, pecans) and avocadoes
Limit saturated fats from dairy and other animal products
Completely eliminate trans fat (partially hydrogenated fats) which are in fast food and packaged foods
7) Have three meals and one or two snacks each day
Do not skip breakfast!
8) Eat slowly and stop when full

15. Possible Benefits of a low-glycemic diet
Lowers blood sugar level
Helps regulate blood sugar level throughout the day
Reduces the need for diabetes medication
Controls appetite and delays hunger cues

16. Low-Glycemic Index Diets in the Management of Diabetes Study (2003)
Comprised of 14 studies and 356 subjects that focused on low-glycemic index diets vs high-glycemic index diets
The studies showed that low- glycemic index diets did reduce the subject’s blood glucose levels over the high-glycemic index diets