Diabetes is a condition where the pancreas either produces no insulin (Type 1) or resists the insulin that is produced (type 2). Insulin is a hormone, which aids the cells to receive the glucose, which is present in the blood. Cells convert the glucose into energy. In the absence of insulin, the glucose remains in the blood stream and builds up. This is dangerous. Since the glucose in the blood comes from the food we eat, it is essential that diabetics ensure that the amounts of glucose in the blood do not peak. They have to be very careful about their diet. If the person is insulin dependent, the diet should consist of approximately 35 calories for every kg of body weight. If you are a type 2 diabetic, then the number of calories you consume should vary between 1300-1700 depending on frame size, age, and level of activity.
The diabetic diet should consist of carbohydrates, fats and proteins. Half of the calories should come from complex carbohydrates. This comprises, whole grain breads, cereals, fruit, vegetables and low fat milk. As most of the glucose in the bloodstream comes the breaking down of carbohydrates, the way the food is prepared, the amount of fiber it contains determines the amount of glucose released into the blood stream. Although rice and rotis both contain carbohydrates, what is important is that rotis digest more slowly and blood sugar levels rise slowly, whereas they rise faster after rice is eaten. So what is important here is the glycemic index of food. Foods with a lower glycemic index raise sugar levels gradually, while high glycemic index foods raise blood sugar levels very fast.
Raw salads are better than cooked vegetables because they are digested more slowly. It is important to remember that just because a particular food does not contain sugar, it does not mean that the blood sugar levels will not rise. What is important is the amount of food that is eaten, the type of food eaten, and in what form it is eaten. All carbohydrates are converted into glucose, so its intake should also be regulated. The primary concern in diabetes is that the body is not capable of handling the glucose, so it is essential that the glucose levels rise slowly. A baked potato for instance contains starch and carbohydrate which if consumed causes an almost immediate rise in blood sugar levels. If fruit and vegetables are consumed, blood sugar levels rise slowly after a period of 30 minutes. 1 gram of carbohydrate is equal to 4 calories, so if the diabetic is on a 1200-calorie diet, approximately 600 calories should come from carbohydrates (150 grams of carbohydrate) spread over the day. 25-30 % of the diabetic diet should consist of fat. Polysaturated or monosaturated fats help increase HDL cholesterol, and reduce LDL cholesterol. Corn oil, safflower and soybean oil are good mediums. About 20% of the diet should consist of protein.
One important point that is often not paid attention to is that it is possible for a diabetic to consume more servings of food and yet consume less grams of carbohydrate. 3 servings of vegetables is roughly equal to one serving of carbohydrate. The focus should hence be on more vegetables and less of carbohydrates. In addition, the total amount of carbohydrate consumed should be spread throughout the day to ensure stable blood sugar levels.
So remember, a diabetic diet is all about calories, the right sort of carbohydrates in the right form, salads and vegetables, low fat yogurt, skimmed milk, fruit (preferably an apple, orange or a mosambi), and cereals with low glycemic index. A low fat diet and adequate protein should complete it. Rounded off with adequate exercise, you should have the diabetes under control.
diets weight loss news
social bookmarking : share diet plans and weight loss tips
Follow us on Twitter
Follow us on mybloglog
Follow us on mybloglog
