Any tips on healthy eating for the Diabetic?

SeaBreeze said:
@Marie5656 recommended this link in an older thread here, it may be helpful for you Pinky.

https://www.diabetesselfmanagement.com/
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Yes. My husband was diabetic, and I references that site a lot. They also had a print magazine that I picked up regularly at my pharmacy. Walgreens...not sure if they are up in Canada. But I am sure you can find the same info off the website.
 

ClassicRockr said:
You a diabetic 1 or 2. There is a difference. A Diabetic 1 must take an insulin shot every day, whereas a Diabetic 2, takes a prescription medication called Metformin.

Both, wife and I are Diabetic 2 and take Metformin daily. I also take Glipizide with the Metformin.

We got rid of all granulated sugar we had. I use Splenda in my coffee and a sugar-free creamer. All can fruit is No Sugar Added type. Perhaps a small piece of pie, cake or one cookie. Still drink Bud Light, but not the 12oz can anymore, only the small 8oz can now. Our blood range is around 140, when we test a couple of times a week. My VA doctor and wife's PCP both approve of our blood glucose levels (from testing).
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Not quite. There are insulin-dependent Type 2's, like my sister & I. And some Type 2's can't (or choose not to) take oral diabetes medications & use insulin instead.
 
Pinky said:
Just found out today that I am diabetic. My doctor is sending me to a group information class come Spring .. but meanwhile, how difficult is it to eliminate carbs and sugars from one's diet? I don't generally eat a lot of bread. Prefer rice to potatoes, but don't have either very often, nor do I have pasta regularly. I eat chicken a few times a week, eggs a couple of times a week with beans.

Would appreciate any feedback.
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If you are referring to a Diabetes Education Class, taught by a CDE (Certified Diabetes Educator), I suggest you attend the class, along with doing your own research. CDE's education (as with MD's education) is funded by drug companies that manufacture diabetes drugs; that's why you'll see lots of drug ads in their literature. I also saw information about "Healthy food choices at McDonalds, Burger King, & KFC." Money talks....especially ad money.
At my diagnosis 12 years ago, I attended several classes. 80% of the time was spent telling us which drugs to ask our doctors for, the rest of the time was showing us rubber molds of what a serving of pasta or rice looks like. Well, since those are starchy processed foods & very high in carbs, I rarely eat those. (100% of carbohydrates are converted to sugar). A small serving of rice or pasta has 40 gms of carbs - same as a can of Pepsi, & very little fiber. That's OK - if you're going to play basketball for an hour or two.

Healthy eating for diabetes isn't much different than healthy eating for non diabetics. 80% of our diet should consist of raw fruits & vegetables, the rest should consist of protein & legumes (beans). Beans are the highest-fiber food on the planet - something diabetics should keep in mind. Fiber is important because it slows down the digestive process, which prevents blood sugar spikes. Fiber is only found in plant-based foods. Meat & dairy have no fiber. I limit (not eliminate) other "fun" foods - anything made with flour, potatoes, grains (like corn), bread, desserts. Processed foods like chips, bread, pasta, etc. will spike blood sugar in most diabetics. If you like meat, it has no carbs (unless it's breaded), so it's OK, but it is high in saturated fat, which may or may not be good for us, so I limit that as well.

Many diabetics totally eliminate sugar & prefer artificial sweeteners. I don't; I think they are much more harmful than sugar. They are on shelves because people want them, thinking they are better. The key word here is "amount." I use 1/2 tsp sugar in my coffee. How much sugar is in sugar? One tsp (one of those restaurant packets) has only 4 gms of sugar. Compare that sugar content to a medium-sized apple or orange - 15 gms sugar.
However, a can of soft drink has 40 gms of sugar - that's 10 teaspoons. And who drinks only one can? Before my diagnosis, on a hot summer day, I'd have at least 4 cans. Yeah...160 gms sugar - not counting any food. That's where excess sugar comes from - along with favorites like cookies, ice cream, etc.
 
win231 said:
If you are referring to a Diabetes Education Class, taught by a CDE (Certified Diabetes Educator), I suggest you attend the class, along with doing your own research. CDE's education (as with MD's education) is funded by drug companies that manufacture diabetes drugs; that's why you'll see lots of drug ads in their literature. I also saw information about "Healthy food choices at McDonalds, Burger King, & KFC." Money talks....especially ad money.
At my diagnosis 12 years ago, I attended several classes. 80% of the time was spent telling us which drugs to ask our doctors for, the rest of the time was showing us rubber molds of what a serving of pasta or rice looks like. Well, since those are starchy processed foods & very high in carbs, I rarely eat those. (100% of carbohydrates are converted to sugar). A small serving of rice or pasta has 40 gms of carbs - same as a can of Pepsi, & very little fiber. That's OK - if you're going to play basketball for an hour or two.

Healthy eating for diabetes isn't much different than healthy eating for non diabetics. 80% of our diet should consist of raw fruits & vegetables, the rest should consist of protein & legumes (beans). Beans are the highest-fiber food on the planet - something diabetics should keep in mind. Fiber is important because it slows down the digestive process, which prevents blood sugar spikes. Fiber is only found in plant-based foods. Meat & dairy have no fiber. I limit (not eliminate) other "fun" foods - anything made with flour, potatoes, grains (like corn), bread, desserts. Processed foods like chips, bread, pasta, etc. will spike blood sugar in most diabetics. If you like meat, it has no carbs (unless it's breaded), so it's OK, but it is high in saturated fat, which may or may not be good for us, so I limit that as well.

Many diabetics totally eliminate sugar & prefer artificial sweeteners. I don't; I think they are much more harmful than sugar. They are on shelves because people want them, thinking they are better. The key word here is "amount." I use 1/2 tsp sugar in my coffee. How much sugar is in sugar? One tsp (one of those restaurant packets) has only 4 gms of sugar. Compare that sugar content to a medium-sized apple or orange - 15 gms sugar.
However, a can of soft drink has 40 gms of sugar - that's 10 teaspoons. And who drinks only one can? Before my diagnosis, on a hot summer day, I'd have at least 4 cans. Yeah...160 gms sugar - not counting any food. That's where excess sugar comes from - along with favorites like cookies, ice cream, etc.
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Win, it is indeed DEB class that my doctor wants me to go to. I will have to increase my leafy greens and other vegetables, and decrease starches (obviously). I made my coffee weaker this morning and left out the sugar cube. I did have a wee bit of 1% milk in it. I have to get used to smaller servings of some foods. Looking at it that way, makes it seem like less of an effort, but I know I have to change my mindset in the long run.
 
Perhaps choose a couple of substitutions, at first,
of different foods you actually like, to buy and then to have in place of 1 or 2 of your present usuals,

even if you still have your favorite, but a smaller quantity or less often.
It's much easier to sub something else in, rather than to simply do without something you're used to having.

And I agree with an above post that mentions, its better to start slow on something you could maintain doing, instead of a major shift you have too much trouble with doing and continuing, ongoing.

OR, choose one meal a day, to change at first?
Just ideas.... in case any of them help you or someone else. :)
 
Pinky said:
Win, it is indeed DEB class that my doctor wants me to go to. I will have to increase my leafy greens and other vegetables, and decrease starches (obviously). I made my coffee weaker this morning and left out the sugar cube. I did have a wee bit of 1% milk in it. I have to get used to smaller servings of some foods. Looking at it that way, makes it seem like less of an effort, but I know I have to change my mindset in the long run.
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One thing that helped me to get used to smaller portions was switching to a few smaller dishes. I have a juice glass that holds a comfortable 7 ounces or 8 ounces if filled to the rim for things like tomato juice and milk, a couple of small bowls that hold exactly a cup for things like cereal, soup, chili, etc... The switch helped me to do away with the hassle of measuring everything while still keeping me honest.
 
Kaila said:
Perhaps choose a couple of substitutions, at first,
of different foods you actually like, to buy and then to have in place of 1 or 2 of your present usuals,

even if you still have your favorite, but a smaller quantity or less often.
It's much easier to sub something else in, rather than to simply do without something you're used to having.

And I agree with an above post that mentions, its better to start slow on something you could maintain doing, instead of a major shift you have too much trouble with doing and continuing, ongoing.

OR, choose one meal a day, to change at first?
Just ideas.... in case any of them help you or someone else. :)
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You make good sense, Kaila. I think dinner will be the main change at first. I have a grocery list written out, and the one item I don't normally purchase, is .. plain yogurt. I'm researching the different types, and I think Greek yogurt might be good.
 
Pinky said:
Thanks, Hols. With all this feedback, I know I'll be okay. If others can change their eating habits, so can I.
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Some of those food recommendations will guarantee weight gain and poor health - especially for diabetes. Before pouring that recommended "bowl of whole grain cereal," read the nutrition label. Besides being a heavily-processed food, even a small cup of cereal has 30-40 gms of sugar by itself. And very little fiber; most of the fiber is processed out during production. A bowl will have 2-3 times that - 80-160 gms sugar - the equivalent of 2-4 cans of Coke.
Remember, grains are high in carbs. That's why farmers feed their livestock grains; they ensure a heavier weight.
Better breakfast suggestions:
A raw fruit & some cottage cheese - 20 gms sugar. (An unpeeled apple, for example has 4 gms. fiber). The information about fruit in the article is spot on.

We need to remember where some nutritional information comes from. Money talks here, too; the same financial connections as doctors & pharmaceutical companies. The meat & dairy industry and big food production companies (like Kellogg, Post, & Nestlé's) pay a fortune to advertise & market their suggestions to media. You may remember the old "Food Pyramid" from years ago. The information was bought & paid for....very well paid for. That's why reading nutrition labels on food is so important.

The recommended "2 slices of toast" has 40-50 gms of sugar - before putting anything on it. When I do have toast, I'll have one slice & I'll only have flourless bread, like the "Eziekel" brand, which has 15 gms sugar & 3 gms fiber. Regular bread has 25 gms sugar & most of the fiber has been processed out.
When you read a nutrition label, the sugar is included in the carbohydrate. And fiber is a non-digestible carbohydrate; that's why it is important.
 
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Thanks Bea, Win, RR. This is great info, and I appreciate everyone's input and links. I've got them bookmarked so I can go back to refer to things.

I'm not a juice drinker, but need to have more fresh fruit, as I don't eat it every day. I love berries, and they seem to be on sale right now. I just have to learn to weigh/measure.
 
For any fruit I was to have as part of my diabetic / weight loss diet , I bought frozen berries (mainly blueberries ) I’d zap In the microwave and add my breakfast yoghurt to thawed berries
Thinking of you @Pinky I wasn’t a big fruit eater prior to being told I had diabetes so it was hard at times not to reach for the usual biscuit or other carb loaded food ,now I’d rather eat an apple than a cake .

I have never been a junk food eater I woke up,to the fact after changing my diet that I ate to many carbs
If I make myself a sandwich now days ( rare ) it’s one slice of bread with lots of filling like greens
with a little meat / cheese / what ever I have on hand. I don’t buy / eat any foods like bacon / ham that are full of preservatives and goodness knows what ...if we are traveling to Adelaide to go to a dance and I don’t have anything at home to make a sandwich for lunch / tea I’ll buy a fresh bread roll from the bakery and a wing 1/4 of hot chicken from the supermarket deli take all the fatty bits off ( the seagulls like that ) (y) :) I cut the bread roll in half ,pull out most of the soft part of roll
and make my sandwich that way using only half the roll so I’m never stuck for a quick meal if I'm out and about .
It’s wise to check labels on foods before buying like any salad dressings / sauces they are loaded with sugar .....however like I think @win231 said use REAL sugar ..,just because you are diabetic it doesn’t mean you have to throw the sugar out ..real sugar is low in calories if you only use a teaspoon or so .
 
Kaila said:
Try to remember:
Slow and steady, wins the race!

Try to select just a couple of actions to tackle first, not all of it. Try not to overwhelm yourself.
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@Kaila I was completely overwhelmed when I was told I had to loose weight because of diabetes
I looked at the foods the diet company had listed for me and thought I can’t afford to eat that sort of food ......o_Oo_O how wrong was I ..it changed my life ..... no diabetes
Reading labels on most purchased foods was a chore at first ..SIGH ... :(now I still read labels out of habit it’s just part of knowing what your eating 🍽
 
Pinky said:
You make good sense, Kaila. I think dinner will be the main change at first. I have a grocery list written out, and the one item I don't normally purchase, is .. plain yogurt. I'm researching the different types, and I think Greek yogurt might be good.
Click to expand...
I buy Chobani Plain Greek Yogurt, I mix some plain pure unsweetened lemon juice in it and a touch of honey. You can put a little bit of any juice, like Knudsens Just Black Cherry. It's plain natural juice and just a little gives the yogurt some tasty flavor.
 
I buy the same brand of yoghurt @SeaBreeze it’s bland if eaten by its self but nice with things like you described
I have a NutriBullet so I stew ( frozen ) blueberries then zap them in the NB and you end up with
runny paste of pure blueberries which I freeze in small containers that hold about 3~ 4 serves
I have that with yoghurt for breakfast
 
I am sorry to read that you have been diagnosed with diabetes Pinky.

I am lucky that I haven't been given such bad news so far.

My suggestions if they are any help would be to make everything that
you eat yourself, don't buy any processed food, make your own juice
from fresh fruit and vegetables, all food contains some form of sugar but
the granulated stuff that we put in coffee and tea is one that we are told
to avoid.

I cook all my own food, I bake bread and even make butter sometimes,
occasionally I will buy a pie from a bakers or open a can of fruit (in juice)
not syrup, bacon and sausage are other things that I sometimes buy, about
once a month no quicker than that.

So avoid tins, prepared food like burgers, they all contain chemicals that
just might cause problems, no sweet flavoured yoghurts, only plain.

You will reach your own decisions on what you feel comfortable with and
after reading all of the above posts, you will have lots of experiments too.

Good Luck.

Mike.
 
Kadee, SeaBreeze, Aunt Bea, Mike .. everyone - so much great advice. Will definitely help to make this food transition easier. I'm actually looking forward to trying new recipes. Plain yogurt will be a challenge, but the tips for making it more palatable for me should help a great deal.
 

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