Diet for Diabetics
The two primary concerns of diabetics are to pay close attention to their diet and to watch their weight. Watching one’s sugar levels is a diabetic’s fixation. Hence, the importance placed on learning about proper nutrition to manage the diabetes.
The best type of diet for diabetics is low-fat with complex carbohydrates. This consists of:
- brown rice
- vegetables and fruits
- whole wheat pasta
- whole wheat or wholegrain breads
- nuts and seed
Complex carbohydrates will be more gradually absorbed and digested and will then help to keep the patients sugar levels steady.
Aside from achieving near normal blood glucose levels, diabetics also strive to protect their heart and cholesterol levels.
Fat intake is limited by avoiding saturated fats and trans-fatty acids found in hard margarine and fast food. Monounsaturated fat is favored such as canola oil or virgin olive oil. Polyunsaturated oils (sunflower oil) are also excellent. Diabetics are likewise advised to consume lots of fiber-rich foods such as whole grains and fresh fruits and vegetables.Doctors usually recommend that proteins cover 12% to 20% of the daily calories in the diabetic’s diet Fish that are high in omega-3 fatty acids (tuna, salmon, and halibut) are especially good.
The DASH (Dietary Approaches to Stop Hypertension) Diet
For people with hypertension, there is a natural and easy-on-the-pocket alternative to medication. The DASH strategy, developed by a top-notch team of doctors and nutrition experts is clinically proven to reduce blood-pressure levels and thus lessen the risk of stroke, heart failure, and kidney disease.
The DASH Diet for Control of High Blood Pressure
|Food group||Daily Servings||Nutritional Benefit|
|Low-fat or fat-free dairy||2-3||Calcium, potassium, magnesium and protein|
|Vegetables||4-5||Potassium, magnesium and fiber|
|Fruits||4-5||Potassium, magnesium and fiber|
|Grains and grain products||7-8||Carbohydrates and fiber|
|Meat, Poultry and fish||2 or fewer||Protein and magnesium|
|Nuts, seeds and beans||4-5 per week||Magnesium, potassium, protein and fiber|
|Fats and oils*||2-3||This applies to added fat; all other food choices should be low-fat|
|Sweets||5 per week||Make these treats low-fat whenever possible|
* When choosing oils, select heart-healthy monounsaturated ones like olive, canola and peanut oils. Choose natural peanut butter over the processed kind.
Diets for Weight Loss
Some popular diet programs:
The Atkins Diet
The Atkins Diet limits the intake of processed and refined carbohydrates and promotes eating of nutrient-rich unprocessed foods such as meat while endorsing the use of “vita-nutrient” supplements. There is a series of dietary stages, which most people go through one after the other.
The South Beach Diet
This immensely popular diet assures dutiful followers a weight loss of 8 to 13 pounds in the first two weeks. The weight is on shunning highly processed carbohydrates (found in baked goods, snacks, breads, and soft drinks). Separated into three phases, the diet steadily reintroduces some initially banned foods. One idea of the diet is that low-fat prepared foods can be a bad idea except for milk, low-fat cheese, and yogurt. Exercise is not given emphasis in this diet.
Bill Philips Eating for Life
Eating for Life advocates a diet low in fat that includes 40%-50% protein and 40%-50% carbohydrates. These quantities are eaten in six small meals, each one consisting of protein in the form of lean meat, vegetables, fish, poultry, egg whites, or cottage cheese, carbohydrates in potatoes or brown rice.
The Mayo Clinic Diet
The experts at the prominent Mayo Clinic have come up with a successful approach to weight loss that’s rational, enjoyable and doctor-approved. The diet is for the management of weight and overall health. The Mayo Clinic Diet also reduces the risk of heart disease, diabetes, cancer and other chronic diseases.
The plan allows practically unlimited beans, vegetables and fruits, fish, lean protein, whole-grain carbohydrates, low-fat dairy, and unsaturated fats, mainly olive oil, canola oil and nuts. It also stresses the consumption of grapefruit to help start and speed up the fat-burning process.