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Diabetic Diet Plan
By Craig Stellpflug NDC
Healing Pathways Medical Clinic, Scottsdale, AZ
Copyright 2012 Craig Stellpflug© Permission is hereby granted to copy and distribute this article but only in its entirety
Controlling Diabetes show on Real Health Talk 9/26/12 with nutritionist Craig Stellpflug NDC
DIABETIC DIET PLAN
CONTROLLING DIABETES IS THE KEY: The goal with the diabetic diet is to ensure your blood sugar stays in the range of non-diabetics. This is feasible and realistic. If your blood sugar as a diabetic stays in the range of a non-diabetic your chances of developing secondary complications of diabetes-kidney, eye, cardiovascular, nerve disease-are remarkably reduced.
KEY POINTS TO FOLLOW:
2.Limit Saturated Fats - triglycerides
3.Watch portion control
4.Watch protein Intake adult women take in 46g protein per day, males 56g per day.
READ LABELS ON EVERYTHING YOU PLAN TO BUY-you want to check the ingredient list but also the column above that lists the grams of carbs, protein and fats.
In general shop for ORGANIC FOOD at Healthy Food Stores such as Whole Foods, Wild Oats, Gentle Strength Coop, Trader Joe’s, AJ’s Fine Foods, and others of the same sort. Many typical supermarkets also have healthy food aisles/sections.
DO NOT IN GENERAL BUY “DIABETIC FOODS” FROM THE DIABETIC SECTION.
Here is your Daily Amounts for Carb Grams and Protein Grams:
1 oz of protein=6 grams of protein. 7-1/2 oz for women and 9-1/2 for men. Animal flesh comes in ounces, but protein on packaged food is listed in grams.
Less carbs are allowed in the morning, because blood sugar tends to rise naturally in the morning.
GRAINS ~This is your biggest restriction.
You need to avoid: Hot cereals, cold cereals, pasta/noodles, bread, pancakes, pastries, rolls, rice, and other products made from grains. Gluten in particular is horrible for diabetes.
DO NOT EAT “LOW CARB” grain products in general
YOU CAN EAT Rice Crackers/Cakes
You figure out how many carbs are in a serving of crackers by taking TOTAL CARB GRAMS and SUBTRACTING FIBER GRAMS (we do not absorb fiber)-the end result is the grams you must count for your meal.
1.Two Rice crackers have 11 grams of Total Carbs, but three of those are Fiber grams:
B Two Rye Crakers have 8 gms of Carbs for that meal. BUT! Watch for Partially Hydrogenated Oils.
It is very important to eat good oils--they contain essential nutrients that nourish us and are required for us to be healthy and stay healthy. Good oils help with insulin SENSITIVITY, help lower lipid levels, decrease inflammation, help us lose weight easier, are anticarcinogenic, and help us in numerous other ways.
Neutral oils, found in dairy and meat, are okay usually in moderation.
Oils do NOT need insulin to metabolize them, so we do not count Fat grams in daily intake.
1. Avoid Partially Hydrogenated Oils (PHOs)--Also listed on INGREDIENT labels as Vegetable Fat, Trans Fat, and Vegetable Shortening. This type of oil is the number one food additive in our foods, and is VERY UNHEALTHY TO EAT.
2. READ LABELS!!--Basically most anything processed will have PHOs in them: margarines and other fake butter products, Crisco/shortenings, crackers, peanut butter, Cool Whip, non-dairy creamers...essentially most frozen and prepared foods.
3. Good Oils To Use In Your Home: Organic butter; (organic) extra virgin olive oil; refined or unrefined high oleic safflower oil, also known as monounsatured safflower oil; organic unrefined coconut oil. Some other oils like sesame, or walnut, can be used for particular types of cooking. If you are dairy sensitive, you can buy Earth Balance, or Smart Balance instead of butter and margarine. Canola oil is NOT a good oil, unless you must buy a refined oil. Peanut oil can be used for those very rare occasions when you do deep fat frying. No margarines of any type are okay.
4. Refrigerate all oils but the extra virgin olive oil, which you can just store in a cool, dark cabinet.
Potassium is a vital nutrient to regulate blood sugar and blood pressure. Veggies also contain antioxidants and other nutrients that keep our bodies strong and protect them from suffering damage from diabetes.
1. Eat at least 5-9 servings of vegetables everyday (a serving is ½ a cup), THUS 2-5 cups of veggies a day--They can be either fresh or frozen. No canned veggies, no boiling of veggies, no microwaving, no head/iceberg lettuce: use only red or green leaf, romaine, spinach, kale, cabbage, collard green, beet greens, mustard greens, etc. The darker the green the better. CHARD was found in a study to lower blood sugar levels-simply stir fry it with olive oil. Ideally, the best way to eat veggies is to stir fry, steam them, or bake them. If you steam them, drink the water that's left over. It contains most of the potassium and several B vitamins that get leached from the veggies when they are cooked.
2. Especially healthy veggies are those from the cruciferous family--broccoli, cauliflower, brussel sprouts, radish, cabbage; onions and garlic; the orange veggies--carrot, squash, tomatoes; and the deep green leafy ones. But, ALL veggies have their worth and you should strive both for frequency of intake and variety.
3. Avoid these veggies: potatoes of any sort, yams, sweet potatoes, corn, tomato paste/sauce. Eat only a little of these at a time: onions, carrots, tomatoes.
4. Salads can be interesting and fun: Try adding pickles, olives, sunflower seeds, grated cheese, ham, turkey, salmon salad, tuna salad, walnuts and feta cheese, herring-there are LOTS of ways to add protein to salads. For salad dressings use olive oil with vinegar or lemon juice. A great dressing is flax seed oil and any vinegar BUT BALSAMIC. DO NOT USE FAT FREE DRESSINGS! Good oils help people with diabetes get better. “Annies” has dressings like Caesar which are naturally low carb.
Fruit simply is too full of carbs to be helpful to you right now. Type II - under control -can have 1 piece a day.
1. Game meat and/or organically grown meat is the BEST meat to eat regularly. The absolute best meat is grass fed/grass finished. On the internet there are organic ranchers selling organic buffalo, venison, chicken, beef, ostrich, lamb, pork at cheaper prices than in stores. Optimally, we shouldn't eat meat more than once per day. Roasting/baking meat is the healthiest way to prepare meat--frying and barbecuing are the worst.
2. High processed meat products are healthiest when prepared by an organic rancher: hot dogs; sausage, pepperoni, bacon (the three pizza meats); bologna, salami; and beef jerky. Health Food Stores and Trader’s Joe’s sell these sorts of meat. These meats from regular supermarkets tend to be less quality meats, full of nitrates, and other chemicals/hormones/etc.
OTHER PROTEINS FOODS TO SUBSTITUTE FOR MEAT:
1. Beans, peas, lentils--use BEANO as a bean digestive aid, if needed.
a. You CANNOT eat these proteins until your blood sugar is under control, but you may be able to do so once you are in better control.
But you CAN eat these proteins now:
Raw nuts (Peanuts should be eaten roasted, but other nuts should NOT be roasted or dry roasted except occasionally)-Trader Joe’s sell raw nuts cheaply. All nuts are good to eat: walnuts, sunflower seeds, pumpkin seeds, pecans, filberts, almonds, brazil, etc.
Why are nuts so good for diabetes
1.Low glycemic index (GI) and GI-lowering effect - they reduce the overall Glycemic load of a meal A low-GI diet has been shown to reduce the risk of type 2 diabetes and help in its management.
2.High carbohydrate food
3.Rich source of healthy fats - nuts contain mostly healthy monounsaturated and polyunsaturated fats, plus are low in saturated fat and free of trans fats Like other plant foods, they also contain no cholesterol.
4.A good source of fiber - diets high in fiber help manage diabetes and weight and can reduce the risk of developing type 2 diabetes.
5.A natural source of plant sterols which can help to lower cholesterol levels by reducing cholesterol reabsorption in the intestine.
6.High in potassium and low in sodium, providing benefits for blood pressure and heart health.
7.A good source of arginine - this amino acid helps keep blood vessels elastic and helps prevent blood clotting, hardening of the arteries and blood clotting can lead to heart disease.
8.A rich source of magnesium - a higher intake of magnesium is linked with a reduced risk of type 2 diabetes.
9.High in vitamin E - an essential vitamin and antioxidant which can help protect against heart disease. Some studies suggest that vitamin E may protect against diabetes complications.
3. Nut butters-Any nut butter is fine: peanut butter, almond butter, hazelnut butter, tahini, etc. You can get good peanut butter with no added sugar or partially hydrogenated oils in Trader Joe’s brand, at the health food stores. Store these upside down in the fridge for easy use; that way the oil will naturally be mixed in with the nut butter and not sit on top.
UNSWEETENED almond milk is fine.
4. Soy products-- soy can lower the functioning of the thyroid
Soy meat analogs-- TOO MANY CARBS IN THEM. Morningstar and Boca Burgers use GMO soy.
5. Fish--Eat oily fish 2-3 times a week or more: salmon (wild caught), herring, cod, trout, sardines (double layer is best), halibut. Canned fish is just OK because the BPA can liners; cook fresh fish lightly (broiling or bake - NEVER MICROWAVE). Avoid tuna, mackeral, catfish, sturgeon, swordfish, and shark due to high environmental toxin content. All fish are a bit contaminated, but some more than others. Other fish, such as perch, red snapper, orange roughy, tilapia, etc., do not contain good oils in them, but are not overly polluted, so are okay to eat. Shrimp, clams, mussels, crab, lobster and so forth are also okay to eat. Avoid FARMED FISH if at all possible-“Atlantic Salmon” is farmed salmon and has little health benefits.
6. Eggs-All healthy food stores and many supermarkets generally carry organic eggs, not just “free-range”. We can get Organic Omega-3 eggs at Trader Joe’s and other places. Organic is the word you want to see on the container. Cook for breakfast or make egg salad with mayo, celery, dill and put on salad or Rice crackers.
a. DO NOT EAT ARTIFICIAL CHEESES--Velveeta, Pasteurized Process Cheese Foods, American cheese.
b. Cheeses: Avoid Cottage Cheese. Other cheeses are fine. Try to buy organic.
c. Milk-You cannot drink milk!
d. Yogurt--Use PLAIN regular fat (NOT low fat). All fruited yogurts are highly sweetened.
e. Creams-You can use REAL cream or half and half as a flavoring in certain things.
FAST FOODS **AVOID FAST FOODS and DEEP FAT FRIED FOODS-You would be relegated to eating burgers without buns, or salads without prepared dressings as many of those are LOADED with Carbs.
**REGULAR RESTAURANTS: Get a piece of meat, fish, or chicken, with salad and veggies. Avoid dinner rolls, baked potatoes, pastas, etc. Most restaurants now have Low Carb meals that will fit your diet.
1. DON'T DRINK SWEETENED DRINKS: Regular sodas, sweetened ice tea drinks (Arizona, Lipton, Snapple), sweetened fruit drinks (Ocean Sprays, Lemonade, Kool-Aid, Powerade, Gatorade, Sunny Delight, Crystal Light, Hawaiian Punch, all the other sugar water products in pretty bottles on the supermarket shelves, cocoas/hot chocolate/chocolate milk. Those “healthy herbal” drinks are also very sweetened. Avoid!
2. Don’t Drink DIET Drinks: Recent studies have shown that diet drinks cause people to gain MORE weight than regular drinks and regular drinks definitely cause weight gain.
3. Coffee/Decaf--If you can have it, please limit the amount to a maximum of 1-2 cups a day.
Type I cannot have coffee/decaf
4.These are okay to drink: water; unsweetened almond milk; herb teas; green tea; plain sparkling mineral waters/(add lemon juice or fruit juice to);
5. Alcohol-NONE for type I and limit 1 serving for type II - If blood sugar is under control.
1. AVOID WHITE AND BROWN SUGAR, HONEY, AND ARTIFICIAL SWEETENERS! Honey is not this freebie sweet that is okay to use all the time--use minimally. A little xylitol or Stevia is recommended for now and then use. Sugar in any form, “healthy” or otherwise, promotes the need to have things taste sweet to be good.
a. SWEET LEAF stevia makes liquid flavors that are LOVELY. Can use those instead of diet drinks.
2. Synonyms for white sugar: sucrose, glucose, fructose, dextrose, maltose, corn syrup, corn syrup solids, high fructose corn syrup solids.
3. Sweets that are okay to eat daily: fruit-one a day.
4. WATCH OUT FOR HIDDEN SUGARS!!--LOW FAT AND NONFAT FOODS ARE ALMOST ALWAYS VERY HIGH IN SUGAR. Avoid packaged low and non-fat foods. READ LABELS!!
You should not have to eat snacks regularly; if you do, then we do not have your meals in balance with your insulin intake, or with your caloric needs vs. physical activity. However, every now and then snacks are fine. Pork rinds are a fine snack, being made of all fat so they won't affect your blood sugar or insulin needs, plus they are crunchy and there are few crunchy foods you can otherwise eat. Eating lots of veggies as a snack is great: lettuce, broccoli, cauliflower, cucumber, zucchini, little cherry tomatoes, jicama, turnips, etc.
Basic Diet Ideas
BREAKFAST: 2 egg omelet with an ounce of cheese and some veggies
Rice cracker with turkey breast, sardines, cheese, etc.
Organic bacon or sausage with an egg.
LUNCH: SALAD, Berries
Try some chicken salad, or salmon salad, or egg salad on it.
Use walnuts and feta cheese, or grated cheese, or cubed cheese with ham.
Try some herring, or turkey, or sunflower seeds, or a mixture.
Add in olives, pickles, radishes for different flavors.
Eat crackers with it or sprinkle some berries on it.
SUPPER: MEAT AND VEGGIES
Stir fry a couple of cups or more of any type of veggie: peas, broccoli, cauliflower, red or green peppers, any type of mushrooms, zucchini, garlic, and add Italian spices or Curry spices.
Add in a lamp chop, or a piece of flank steak, or a salmon filet.
How about shrimp, or red snapper, or scallops, or orange roughy?
How about an almond chicken stir fry using soy sauce for an Oriental meal.
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