Health Website – Health Articles & Information

One of the most widespread of all chronic diseases of the modern world, Diabetes is defined as the condition where the body is unable to produce the energy it requires, because of its inability to metabolize sugar. Although this disease is potentially life threatening, the graver consequences that are attributed to Diabetes, can easily be averted by taking a few remedial precautions like regular exercise, making sure you take your medication on time and also testing your glucose levels to make sure you’re in control. Your diet, too, plays a crucial role in determining how effective your diabetes treatment is going to be, because when you eat, is as crucial in regulating your blood glucose as the kind of food you eat.

Your meals are structured around what is called the Diabetic Food Pyramid. This is slightly different from the regular Food Guide Pyramid because it divides your food into groups on the basis of their carbohydrate and protein content, instead of categorizing them into the regular food slots. Also, as the focus is more on balancing the carbohydrate content in each meal, portion sizes vary in keeping with the carbohydrate content of each type of food. Hence, what may seem like an innocuous cup of fruit juice may very well tip the sugar scales unfavorably, if you don’t counter your increased intake of carbohydrates by cutting down on the amount of potatoes or even bread you consume at the very same meal.

The primary food group in the Diabetic Pyramid is Carbohydrates. It is recommended that you consume 6 to 11 servings a day, and try to stay at the lower end of the range. One serving would constitute a slice of bread, half an English muffin, a third of a cup of rice or pasta, or half a cup of potatoes, peas or cooked beans. Unlike the regular food pyramid, potatoes are included in the category of carbohydrates on account of the high levels of starch they contain.

The next category, namely vegetables make great additions to your meal, either cooked or consumed raw, as they are low in fat and hence calories and also rich in vitamins, minerals and fiber. One serving comprises of a cup of raw vegetables or half a cup of cooked varieties. Try to include at least 3 to 5 servings in your diet every day, or even munch on a few carrot sticks as a light snack. Keep away from the deep fried and greasy versions, and opt for the lighter and more waist-line friendly steamed and stir-fried alternatives.

Fruits, though plentiful in vitamins and minerals, are also high in carbohydrates and this is what you need to bear in mind when planning out your diet schedule for the day. Aim for 2 to 4 servings a day, each of which contains half a cup of canned fruit, one small whole fruit or 2 tablespoons of dried fruit. Milk and milk products can also do your body a world of good if you stick to the low fat or fat free versions. Cheese, however, is included in the Meat group of your Diabetic Food Pyramid, as this category is comprised of foods, which though high in protein, also have a significant amount of fat content. With meat, choose only the lean varieties and limit your portion sizes to only 4 to 6 ounces a day.

Contrary to popular notion, sugar is not the guiding force behind an individual’s Diabetes, nor does it in any way imply that a Diabetic is restricted from sweets in all their varieties on account of his Diabetes. You can consume the occasional cookie or ice-cream, but remember to keep your portions tiny and limited to special occasions and immediately balance the extra sugar you’re consuming by cutting down on your carbohydrates for that specific meal. You can even experiment by using reduced calorie or low calorie sweeteners in your desserts to satiate your sweet tooth, while also keeping maintaining the glucose targets you’ve set for yourself.

If your diet plan is too rigid and makes no room for the occasional ‘Treat’, then irrespective of how effective it is, it’s bound to fail at some point or the other. This is because with no room to experiment or innovate, you will soon tire of your diet, ignore it and then put your glucose levels at the risk of shooting up to dangerous levels. Get actively involved in chalking out your diet program along with your nutritionist and make sure he knows your preferences and your dislikes before you detail your meal program. Low-carb substitutes might seem incredibly enticing to binge on, but don’t be misguided by the low-carb content as many of these are incredibly high in their levels of saturated fat, which is bad news for your blood pressure. Your custom-made meal plan will allow you to venture into all those avenues, which you thought your disease has closed the doors to from eating out, to slurping up your favorite ice-cream cone, there’s almost nothing you’ll have to deprive yourself of again, provided you stick to the basic principles of meal planning the road to good health has, indeed, never looked quite as delicious!