Healthy Diet for Diabetics Emphasis on Low-Glycemic diets

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

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

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

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

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.

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

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

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

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

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-)

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

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

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

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