Diabetic Eating Chart

Yoga Diet Information With Chart - What You Should Eat When Doing

Every weekday, a CNNHealth expert doctor answers a viewer question. On Friday, it's Dr. Melina Jampolis, a physician nutrition specialist.

Asked by Marci in Montana
Being a type 2 diabetic, I have too many different ideas coming at me. Do you have any advice on what diet to follow?

Expert answer

Hi, Marci,

You are definitely not alone when it comes to this issue. Approximately 25.8 million Americans suffer from type 2 diabetes (almost a third do not even know that they have the disease), and 79 million more have pre-diabetes.

With all the often conflicting diet information out there, it's challenging to figure out what to eat. While there is no single diet that works well for everyone, including those with diabetes, there are several things that can help keep your blood sugar under control and could help shrink your waistline (excess belly fat is big risk factor for diabetes).

Your overall diet pattern (this is the term most experts agree upon rather than focusing on specific macronutrient percentages) should be high in fiber and contain plenty of (whole) fruits and vegetables, moderate amounts of healthy fat, lean and plant-based protein and whole grains.

Here are several more specific suggestions:

1. Boost magnesium intake.

Magnesium is essential for proper carbohydrate metabolism, and many Americans are not getting enough. Low levels have been associated with poor blood sugar control in diabetics. The recommended daily intake is 320 mg for women and 420 mg for men.

Top food sources include fish (halibut, mackerel, flounder, sole); nuts and seeds (sunflower seeds, peanuts, almonds); dark green leafy vegetables (spinach, swiss chard); wheat germ; beans; oatmeal; baked potatoes with the skin; tofu; avocado and yogurt. Supplements are not necessary for most and should be taken only under a doctor's supervision.

2. Up your D.

Yet another reason to get plenty of vitamin D (in addition to better bone health, improved immune function and a potential decreased risk of certain types of cancer): Research suggests an association between low levels of vitamin D and an increased risk of both type 1 and type 2 diabetes.

Vitamin D appears to protect the insulin-producing beta cells of the pancreas, thereby reducing your risk of diabetes (diabetics either don't produce adequate insulin or are resistant to its effects). The latest guidelines recommend 600 IU of vitamin D until the age of 50 and 800 IU for those age 50 and above. Many experts (including myself) recommend slightly higher doses. You may want to have your blood levels checked by your doctor to determine your optimal dose.

3. Go green.

I'm not talking about recycling (although that is great too), I'm referring to eating plenty of green leafy vegetables like spinach, kale, chard, mustard greens, collard greens and romaine lettuce, to name a few.

A study in the British Medical Journal last year showed that those who ate the most greens, about 1½ servings per day, where 14% less likely to become diabetic than those who ate the least.

Green leafy vegetables are loaded with antioxidants including beta carotene and vitamin C, disease-fighting phytonutrients and vitamin K, which may also decrease your risk of diabetes. They are also high in volume and low in calories, so they can help you fill up and trim down.

4. Limit sugary drinks.

Sugar-sweetened beverages (including sodas, fruit punches, lemonades and fruit drinks) can increase your risk of diabetes by up to 25%, and the risk remains significant even if you are not overweight.

2005-01-31 15:05:59 by fraise

I'm not a diabetic

But I have read quite a bit of information on eating with Type II diabetes. Becuase I have a small medical condition that often leads to type II, I'm doing everything I can to avoid it!
There exists, a school of thought that believes you control Type II through the glycemic index. There are a million websites out there on this topic. I personally have found this to be my solution. Once I started paying attention to the glycemic index of food, and not dieting, I lost weight for the first time in my life. Amazing, since I wasn't trying at all!
When I met with a nutritionist she handed me a glycemic index chart and told to focus on whole grains and quantity

2004-04-12 14:49:27 by noiseboy

High is all relative

I have blood sugar issues too. Basically, if something is under 60 or so, I can eat it in moderation. Unless you are diabetic, don't get too anal about the GI of foods. I mean I will even eat a small amount of potato every once in awhile, and as long as I eat it with other low-GI foods which tend to balance out the overall Glycemic load of the meal, I don't crash.
Good fruits choices are apples, grapefruit, cherries and lemons, there are others too, just get the chart, it's probably on the web somewhere. Just be moderate in eating any of the items that are way up in GI towards 75-100, those are the ones to be careful of.

Why you should eat fruit -- not drink it -- to lower diabetes risk  — Today.com
Consuming whole fruits at least three times a week may lower your risk of developing type 2 diabetes, according to a new long-term study published Thursday in the British Medical Journal.

Da Capo Press The Ultimate Guide to Accurate Carb Counting: Featuring the Tools and Techniques Used by the Experts (Marlowe Diabetes Library)
Book (Da Capo Press)
Family Health Publications The CalorieKing Calorie, Fat, & Carbohydrate Counter 2012 Larger Print Edition (Calorieking Calorie, Fat & Carbohydrate Counter (Larger Print Edition))
Book (Family Health Publications)
Adams Media The Everything Glycemic Index Cookbook (Everything (Cooking))
Book (Adams Media)

Related posts:

  • Avatar Veruca Salt What are some diet plans for a diabetic with high cholesterol?
    Jun 07, 2011 by Veruca Salt | Posted in Diabetes

    I am an uninsured diabetic who just found out that I have high cholesterol as well. Because I have no insurance I see a sliding scale doctor. They pretty much diagnose me, prescribe medication and offer me little to no advice as to what to eat. Can someone offer me some advice on a diet that may work to lower my cholesterol as well as keep my sugar where it needs to be?

    • High LDL, low HDL, and high triglycerides are common in Type 2 diabetics, especially severely insulin resistant Type 2s. I have known individuals diagnosed with Type 2 whose triglycerides were off the charts (1000+).

      The best way to lower triglyceride levels is to lower carbohydrat …out more info. I, too, was seeing a sliding scale doctor after I was diagnosed and he gave me very few tips. I began panicking, searching the internet for help, and I talked to some great people who told me what to try. I haven't looked back. Low-carb diets are the way to go if you are a Type 2.