Posted on April 26,2015
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Myths and facts about diabetes and diet MYTH: You must avoid sugar at all costs. Fact: The good news is that you can enjoy your favorite treats as long as you plan properly. Dessert doesn't have to be off limits, as long as it's a part of a healthy meal plan or combined with exercise. MYTH: A high-protein diet is best. Fact: Studies have shown that eating too much protein, especially animal protein, may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet. MYTH: You have to cut way down on carbs. Fact: Again, the key is to eat a balanced diet. The serving size and the type of carbohydrates you eat are especially important. Focus on whole grain carbs since they are a good source of fiber and they are digested slowly, keeping blood sugar levels more even. MYTH: You'll no longer be able to eat normally. You need special diabetic meals. Fact: The principles of healthy eating are the same--whether or not you're trying to prevent or control diabetes. Expensive diabetic foods generally offer no special benefit. You can easily eat with your family and friends if you eat in moderation. _____________________________________________________________________________________ 8 principles of low-glycemic eating: Eat a lot of non-starchy vegetables, beans, and fruits such as apples, pears, peaches, and berries. Even tropical fruits like bananas, mangoes, and papayas tend to have a lower glycemic index than typical desserts. Eat grains in the least-processed state possible: "unbroken," such as whole-kernel bread, brown rice, and whole barley, millet, and wheat berries; or traditionally processed, such as stone-ground bread, natural granola or muesli breakfast cereals. Limit white potatoes and refined grain products such as white breads and white pasta to small side dishes. Limit concentrated sweets--including high-calorie foods with a low glycemic index, such as ice cream--to occasional treats. Eliminate sugar-sweetened drinks. Eat a healthful type of protein at most meals, such as beans, fish, or skinless chicken. Choose foods with healthful fats, such as olive oil, nuts (almonds, walnuts, pecans), and avocados. Limit saturated fats from dairy and other animal products. Completely eliminate partially hydrogenated fats (trans fats), which are in fast food and many packaged foods. Have three meals and one or two snacks each day, and don't skip breakfast. Eat slowly and stop when full. Adapted from Ending the Food Fight, by David Ludwig with Suzanne Rostler. More informations at: http://www.helpguide.org/articles/diet-weight-loss/diabetes-diet-and-food-tips.htm


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