Are Rice Cakes And Peanut Butter Good For Weight Loss Diabetes Diet Guidelines

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Diabetes Diet Guidelines

Diabetes is proved to be one of the scariest illnesses I’ve ever experienced but manageable so far. Over the past 6 years, I have managed to control my Type 2 Diabetes very well with a healthy diet and exercise, the lack of which had been the cause of my problems in the first place. I’m not a doctor and don’t play it on the internet so don’t do anything in this article without checking with you. But, since it seems so difficult at first, I want to share with you some things that I found that made the whole diet thing easier for me.

Diabetic Diet programs are everywhere, but many are so bad or too complicated we can’t follow them. When my doctor diagnosed me, he gave me a copy of a typed diet sheet that literally took all the joy out of my life…no sugar, bread, rice, cake, ice cream…etc. Luckily, she sent me to a diabetes diet class that taught me you don’t have to give up sugar or other carbs…all you have to do is manage them. That makes all the difference! Actually, to manage Type 2 Diabetes, we just need to eat the balanced food we should have been eating all along.

American Diabetes Diet recommends that we get 50-60% of our calories from carbohydrates, 12-20% from protein, and less than 30% from fat. In my personal diet, I tend towards 50-30-20% in those groups. As you can see, 50-60% carbs aren’t really eating well…right? We will use a simple way to manage this balance later. I found the biggest dietary adjustment I had to make was taking 3 large meals a day and turning them into 3 small meals and 2-3 snacks. This is necessary to maintain a balanced blood sugar (glucose) level. The funny thing is, after about a week, I noticed I had more energy and never felt hungry. Needless to say, I started to get excited.

Eating Generally Healthier: The smallest adjustment is to eat healthier…you know the drill: More fresh fruits and vegetables, more fresh meat, fish and poultry (lean cuts) and less fruit juice and processed foods. More crackers and fewer chips. More whole grain bread and pasta and less processed white flour. More brown rice and less white. Low-fat or fat-free milk, cheese, yogurt, salad dressing. Eat cake, cookies, pie, ice cream, soda, etc. less often and preferably, low-fat and sugar-free varieties. The amazing thing to me is, there’s nothing I can’t eat…I just have to control how I eat. This is not as difficult as people think.

Food Exchange from the American Diabetes Association [http://www.diabetes.org/nutrition-and-recipes/nutrition/exchangelist.jsp] make it easy to classify your food and know how much food you should be eating. Here are some general classifications to get you started. Fats include butter, margarine, oil and nuts. Proteins include meat, fish, poultry, eggs, milk and cheese (milk and cheese are high in fat). Carbohydrates include bread, cereals, legumes, grains and potatoes. Sugar is a refined carbohydrate and should be taken in very small amounts. Almost all fresh vegetables are “free” because they are high in fiber and nutrients without the fat, carbs, etc. All packaged foods have labels that tell you how big a serving is and how many carbs, sugars, proteins, fats, calories are in one serving. This is more important to read than the price.

Portion Size easy to calculate for food. If you learn the trade-offs and portion sizes for certain foods, you don’t need to count carbs, calories, etc. Just watch what you eat. Here’s a little chart to get you started:

Section Of The American Diabetes Association [http://www.diabetes.org/youthzone/portion-sizes.jsp]:

One serving… Measured… And about the size of…

Cheese – 1 ounce – Four dice.

Rice – ½ cup – Half a baseball.

Bagel – 4 ounces – A piece of hockey.

Meat – 3 ounces – One deck of cards.

Peanut butter – 2 Tablespoons – Ping-pong ball.

Pasta – 1 cup – Tennis ball.

Simple Diabetes Diet Guidelines: I manage my diet using exchanges and portion control without measuring anything. I find that every day I can balance my diet and maintain normal blood sugar by managing my portions as follows: 5-6 Carbs, 5-6 Protein, 5-6 fruits and vegetables (mostly greens), less than 3 fat, and 2-3 liters of water. Be sure to include high-fiber foods in your fruits and vegetables to help maintain good blood fat and sugar levels. I lost about 50 pounds in a year and have kept it off for 5 years since the onset of my illness. I am now starting to lose the last 40 pounds towards my goal of 180. That’s really about it! Of course, you want to learn as much as you can and ask your doctor to fully manage your diabetes, but I hope this article has cleared up some of the mystery and given you a good starting point for taking control of your diet. You can do this!

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