Diabetes Meal Plan

Diabetes - Definition

Diabetes mellitus refers to a group of diseases that affect how your body uses blood sugar (glucose). Glucose is vital to your health because it's an important source of energy for the cells that make up your muscles and tissues. It's also your brain's main source of fuel.
If you have diabetes, no matter what type, it means you have too much glucose in your blood, although the causes may differ. Too much glucose can lead to serious health problems.
Chronic diabetes conditions include type 1 diabetes and type 2 diabetes. Potentially reversible diabetes conditions include pre-diabetes — when your blood sugar levels are higher than normal, but not high enough to be classified as diabetes — and gestational diabetes, which occurs during pregnancy but may resolve after the baby is delivered.

Diabetes and  Fruits

I've heard that you shouldn't eat sweet fruits such as chikoo or mangoes if you have diabetes.  
-- Is this true?

Answers from M. Regina Castro, M.D.


It's a common myth that if you have diabetes you shouldn't eat certain foods because they're "too sweet." Some fruits do contain more sugar than others, but that doesn't mean you shouldn't eat them if you have diabetes.
The total amount of carbohydrates in a food affects blood sugar levels more than does the source of carbohydrates or whether the source is a starch or sugar. One serving of fruit should contain 15 grams of carbohydrates. The size of the serving depends on the carbohydrate content of the fruit.
The advantage of eating a low-carbohydrate fruit is that you can consume a larger portion. But whether you eat a low-carb or high-carb fruit, as long as the serving size contains 15 grams of carbohydrates, the effect on your blood sugar is the same.



The following fruit servings contain about 15 grams of carbohydrates:
1/2 medium banana
1/2 cup (83 grams) cubed mango
1 1/4 cup (190 grams) cubed watermelon
1 1/4 cup (180 grams) whole strawberries
1/3 cup (80 grams) cubed sapodilla (chikoo)
3/4 cup (124 grams) cubed pineapple

Source : http://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20057835

1. Eating Sugar Causes Diabetes

According to the American Diabetes Association (ADA), eating too much sugar alone does not cause the disease, but it may contribute in some cases. Type 1 diabetes is caused by genetics and unknown factors. Type 2 diabetes is caused by lifestyle and genetics. To help prevent diabetes, the ADA recommends avoiding sugar-sweetened drinks such as sodas and fruit juices.

2. Carbohydrates (Carbs) Are the Enemy

Carbs are not your enemy, but they’re not created equal. Carbs low on the glycemic index (GI) scale, a measurement of how foods may impact blood sugar levels, are better choices than those with a high GI. Glycemic load (GL) is similar to the GI, but it incorporates the serving size into the calculation. It is considered a more accurate estimate of how foods will affect your blood sugar. If you eat a high-GI or GL food, the ADA advises also eating a low-GI food to maintain balance. The Harvard Medical School provides a helpful GI and GL list for over 100 foods.

3. Starchy Foods Are Off Limits

Starchy foods can be a nutritious part of a diabetic diet. The ADA recommends eating nutrient-dense starchy vegetables such as parsnip, potato, acorn or butternut squash, peas, and corn. They also stress that only one-quarter of your plate should contain starchy foods.

4. You’ll Never Eat Dessert Again

Go ahead and enjoy a slice of cake or a cookie now and then if you have diabetes. The key is moderation and portion control. Research shows that if you feel you are over-restricting yourself, this may eventually lead to binging or overeating. Beware of the “all or nothing” mentality. Feel free to indulge in a small serving of your favorite sweet on special occasions. Just be sure to limit other carbs in the meal, advises the ADA. You are also likely to find healthier versions of sweet treats you can enjoy, thanks to the plethora of recipes on line.

5. You Can’t Unwind with Wine

Alcohol in moderation is okay if your diabetes is under control. You should follow the Dietary Guideline for Americans recommendation of one drink daily for women and two drinks for men as a maximum. Since alcohol can cause hypoglycemia, interfere with medications, and prevent your liver from producing glucose, it’s a great idea to monitor your blood sugar levels for 24 hours after drinking.

6. Fruit Is Bad

There are no forbidden fruits on a diabetic diet. While it’s true that some fruits contain more natural sugars than others, you can enjoy them if you stick to the correct portion. According to the Mayo Clinic, a serving of any type of fruit should contain 15 grams of carbohydrate.

7. Sugar-Free Products Are Healthy

Walk down almost any grocery store aisle and you’ll find a selection of sugar-free, processed foods. But don’t assume a sugar-free label on a product makes it healthy. It may still contain carbs and be high in fat or calories. Be sure to read the nutrition label for the total carb content. For more information on how artificial sweeteners may impact your health, refer to the Center for Science in the Public Interest (CSPI)’s Chemical Cuisine.

8. If You Take Diabetes Medication, You Can Eat What You Want

Using diabetes medication doesn’t give you free reign to eat what you want, as often as you want. A diabetic eating plan is like other healthy eating plans in that some foods support your goals while others may sabotage them. Your medication and a healthy diet should work together to keep your diabetes under control. Regularly eating unhealthy foods or eating more than usual may prevent your medication from doing its job.

9. Fats Don’t Matter

According to the American Heart Association, having type 2 diabetes increases your risk of heart attack and stroke. Part of this increased risk is due to many people with diabetes being overweight or having high blood pressure. Eating unhealthy, saturated fats such as high-fat dairy, high-calorie and refined desserts, or fried foods may lead to weight gain and an increase in unhealthy cholesterol levels.

10. Artificial Sweeteners Are Safe

Although many people assume the Food and Drug Administration (FDA) strictly regulates artificial sweeteners, many food additives enter the market without any oversight. The manufacturer of the additive can determine itself if their additive is Generally Recognized As Safe (GRAS). Notification to the FDA of the use of a new food additive, whether GRAS or not, is voluntary. Despite the controversy around the safety of artificial sweeteners, the FDA deemed the following sweeteners safe to consume under certain conditions of use:

• saccharin
• aspartame (avoid if you have phenylketonuria) 
• acesulfame potassium (acesulfame-K)
• sucralose
• neotame
• advantame
• stevia

The FDA’s artificial sweetener safety classifications are in direct conflict with the CSPI. The CSPI classifies the safety of additives based on thorough reviews of research. As a result, Chemical Cuisine, their resource for additive information, is an accurate and reliable resource. ADA still recommends using artificial sweeteners to help sweeten foods without adding high amounts of carbs. Keep in mind that some artificial sweeteners still add a small amount of carbs to your diet, so you’ll need to keep track of how much you use. Erythritol, a sugar alcohol derived from fruits and vegetables, doesn’t cause the gastrointestinal effects that other sugar alcohols do, and appears to be a safe choice at this point.


Once you untangle the myths, you’ll find that a diabetic eating plan is not necessarily restrictive or complicated. Instead, it is healthy and easy to follow. Work with your doctor or dietician to develop a healthy eating plan that incorporates your favorite foods and helps keep your blood sugar in check.

Source : http://www.healthline.com/health/diabetes/diet-myths#3

A nutritious and balanced diet is an important part of managing your diabetes health. A healthy diabetes diet focuses on nutrient-rich foods such as fruit, non-starchy vegetables, legumes, whole grains, lean sources of protein and reduced-fat dairy products. Following a proper diabetes diet can help stabilize your blood glucose levels, as well as improve your cholesterol, blood pressure and weight.

Breakfast

According to the American Diabetes Association, your breakfast meals should include a specific balance of one-half starchy foods, one-quarter fruit and one-quarter protein. Good breakfast options for your 7 day menu include a homemade pancake made from non-fat milk and 100 percent whole wheat flour or buckwheat flour, topped with fresh berries. Another option is a slice of whole grain toast topped with a ripe mashed banana and sprinkled with raw, unsweetened, unsalted walnuts, while a third option is a small homemade bran muffin cut in half and spread with a thin layer of peanut or almond butter, along with a piece of fresh fruit. On day four, try a breakfast sandwich with egg, lean ham and low-fat cheese on a whole wheat English muffin. A fifth option includes French toast topped with cottage cheese and strawberries. You could also try a fruit smoothie made with non-fat milk and served with a homemade bran muffin or a bowl of bran cereal with non-fat milk, banana slices and unsalted walnuts.

Lunch

Your lunch plate should consist of one-half non-starchy vegetables, one-quarter starchy foods and one-quarter protein. In your 7 day menu, try preparing a Mexican salad made with romaine, tomatoes, sweet red peppers, black beans and corn. Another option is preparing a Mediterranean wrap sandwich with whole grain pita topped with lean skinless chicken breast, hummus, romaine, baby spinach, tomatoes and olives. You can also prepare a homemade turkey veggie burger patty. Use lean ground turkey, shredded carrots, chopped mushrooms, and peas. Once your patty is prepared, top your burger with lettuce, tomato, red onion and green pepper, and serve on a whole wheat bun. Other options include pea soup served with a small whole grain bun and a small mixed green salad, a tuna salad made with a mustard-yogurt dressing served on a bed of spinach, or vegetarian bean soup with a fruit-and-nut salad. You could also make whole wheat pasta with assorted chopped vegetables, tossed in lemon juice.

Dinner

For dinner, one-half your plate should include non-starchy vegetables, one-quarter should include starchy foods and one quarter should include protein. Options for your 7 day plan include grilled salmon served with a side of wild rice and a side of mixed steamed vegetables such as asparagus, broccoli, sugar snap peas and green beans, or whole wheat pasta topped with artichoke hearts, baby spinach, baby corn and lean skinless chicken. You could also make stuffed peppers, filling them with baby spinach, tomatoes, brown rice and shredded non-fat mozzarella cheese. Two other options include baked ham with sweet potato and green beans or a stir fry with tofu as your protein. Additional menu ideas include a salad topped with strips of grilled sirloin and boiled red potatoes or black beans served with brown rice, chopped tomatoes, green pepper and fresh salsa.

Snacks

Your 7 day diabetes diet plan menu should also include healthy snacks. To keep your blood glucose and weight under control, limit the size of your snacks, as well as the amount of carbohydrate they contain. Healthy snacks include celery sticks with 1 tbsp. of peanut or almond butter, or 1/2 cup of unsweetened and unsalted walnuts, almonds and pumpkin seeds. Try a serving of reduced-fat string cheese or a pre-packaged individual serving of sugar-free gelatin. Other options include a piece of whole fruit, a handful of baby carrots or 1 cup of sliced cucumbers with 1 tbsp. of hummus

Source : http://www.livestrong.com/article/480794-7-day-menu-for-diabetics/

Diabetes control is properly governed by following the right diabetic meal plan. What to eat and what not to eat is extremely important for the diabetes cure, diabetes control or diabetes reversal. Diabetes is on the rise, yet several cases are preventable with healthy lifestyle changes. Some can even be reversed. Taking steps to prevent and control diabetes does not mean living in deprivation. While eating a healthy diet for diabetes is extremely important, you do not have to give up sweets completely or resign yourself to a lifetime of bland “health food”. With these health food tips, you can still enjoy your favorite foods and take pleasure from your meals without feeling hungry or deprived.

What you need to know about diabetes and diet

A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat, and moderate in calories.

1. A large meal gives rise to higher blood sugar in the body. Therefore, it is essential to consume small frequent meals to prevent both higher and low blood sugar values and keep them constant.
2. Healthy diet food can be fruit, dhokla, butter milk, high fiber cookies, yogurt, upma/poha with vegetables, etc.
3. In the non-vegetarian diet, seafood and chicken can be taken rather than red meat as red meat contains the higher amount of saturated fats.
4. In general, it’s best to limit highly refined carbohydrates like white bread, pasta and rice, as well as soda, candy and snack foods.
5. Focus instead on high-fiber complex carbohydrates- known as slow-release carbs. Slow-release carbs immensely help keep blood sugar levels even because they are digested more gradually, thus preventing the human body from producing extreme insulin.

Eating right is extremely important if you are trying to prevent or control diabetes.

Source : http://prernashealthguide.com/diabetes-meal-plans-for-a-healthy-diet/