{"id":9817,"date":"2019-11-11T16:55:39","date_gmt":"2019-11-11T16:55:39","guid":{"rendered":"https:\/\/www.advanceddoctorsaco.org\/?p=9817"},"modified":"2019-11-11T16:55:39","modified_gmt":"2019-11-11T16:55:39","slug":"3-rules-for-eating-well-with-diabetes","status":"publish","type":"post","link":"https:\/\/nhealthnetworkpartners.com\/?p=9817","title":{"rendered":"3 Rules for Eating Well with Diabetes"},"content":{"rendered":"
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3 Rules for Eating Well with Diabetes<\/strong><\/p>\n

If you have diabetes, it can be confusing to know which foods to eat. Are all carbohydrates bad for you, or is it just sugar? Do you need to count your carbs? Is fruit OK or not? All the different headlines on \u201cgood\u201d and \u201cbad\u201d foods are enough to drive a person crazy.<\/p>\n

So take a deep breath and remember this: The best meal plan for diabetes is a well-rounded diet full of nutritious foods. Follow these three guidelines:<\/p>\n

1. Make your grains whole grains<\/strong><\/p>\n

Foods with carbohydrates, such as bread, can raise your blood sugar levels as your body breaks down the food. But not all carbs are bad. Some raise your blood sugar more or faster than others. In general, the less processed that a food is, the less impact it will have on your blood sugar. Whole grains are a great example of a less-processed source of carbs.<\/p>\n

In addition, whole grains have fiber and other important nutrients. Look for foods that say \u201c100 percent whole grains\u201d on the label or list whole-grain ingredients, such as whole wheat flour, as the first ingredient. Whole grains contain the germ and bran of the grain. This is where the grain\u2019s nutrients and fiber come from. Oatmeal, popcorn, and brown or wild rice are also types of whole grains.<\/p>\n

2. Swap salt for herbs and spices<\/strong><\/p>\n

People with diabetes have an elevated risk for stroke and heart disease. One of the simplest ways to lower your risk: limit how much salt you eat.<\/p>\n

In a recent study published in the\u00a0Journal of Clinical Endocrinology and Metabolism<\/em>, sodium intake was linked to health problems in people with type 2 diabetes. People who ate the most sodium had a higher risk for cardiovascular disease compared to people who consumed the least sodium.<\/p>\n

Your move: Flavor foods with spices instead of salt. Cinnamon, for example, has been shown to improve fasting blood glucose levels.<\/p>\n

3. Load up on fruits and vegetables<\/strong><\/p>\n

Produce is packed with nutrition and is high in fiber. Every day, you should eat a variety of fruits and vegetables. Watch your starchy vegetables, though: These include potatoes, squash, and corn. They\u2019re high in vitamins and minerals, but they also tend to be high in carbohydrates. Fill about one-quarter of your plate with starchy foods at every meal and half with fruits and vegetables. When you do have fruit, choose fresh or frozen. Fruit juices often have added sugars.<\/p>\n

See, eating with diabetes doesn\u2019t have to be complicated. Stick with a well-rounded, no-nonsense diet to improve your health the simple way.<\/p>\n

[CTA]<\/strong><\/p>\n

Work with Your Doctor<\/p>\n

Your doctor can help you develop a healthy eating plan. He or she may also suggest that you see a registered dietitian. Before your visit, print out our free\u00a0tipsheet<\/strong>. It\u2019s full of things you can do to make the most of your next doctor appointment and get your questions answered.<\/p>\n

[link: https:\/\/ccpaco.org\/Portals\/2103\/Tips%20For%20Better%20Coordinating%20Your%20Care%20With%20Your%20Doctor.pdf]<\/p>\n

Bibliography<\/strong><\/p>\n

\u201cCardiovascular Disease and Diabetes.\u201d American Heart Association, January 31, 2013.www.heart.org\/HEARTORG\/Conditions\/Diabetes\/WhyDiabetesMatters\/Cardiovascular-Disease-Diabetes_UCM_313865_Article.jsp.<\/strong><\/p>\n

\u201cCinnamon Use in Type 2 Diabetes: An Updated Systematic Review and Meta-Analysis.\u201d R. W. Allen et al.\u00a0Annals of Family Medicine.\u00a0<\/em>September 2013, vol. 11, no. 5, pp. 452\u201359.www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3767714\/.<\/strong><\/p>\n

\u201cDiabetes: Diet and Exercise.\u201d National Institute on Aging, National Institutes of Health, August 2014.nihseniorhealth.gov\/diabetes\/dietandexercise\/01.html.<\/strong><\/p>\n

\u201cDiabetes Superfoods.\u201d American Diabetes Association, February 2, 2015.\u00a0www.diabetes.org\/food-and-fitness\/food\/what-can-i-eat\/making-healthy-food-choices\/diabetes-superfoods.html.<\/strong><\/p>\n

\u201cDietary Sodium Intake and Incidence of Diabetes Complications in Japanese Patients with Type 2 Diabetes: Analysis of the Japan Diabetes Complications Study (JDCS).\u201d C. Horikawa et al.\u00a0Journal of Clinical Endocrinology and Metabolism.\u00a0<\/em>October 2014, vol. 99, no, 10, pp. 3635\u201343.<\/p>\n

\u201cEat Right.\u201d Centers for Disease Control and Prevention, March 19, 2015.www.cdc.gov\/diabetes\/living\/eatright.html.<\/strong><\/p>\n

\u201cFoundations of Care: Education, Nutrition, Physical Activity, Smoking Cessation, Psychosocial Care, and Immunization.\u201d In: Standards of Medical Care in Diabetes\u20142015.\u00a0Diabetes Care.<\/em>\u00a02015, vol. 38, supplement 1, pp. S20\u2013S30.\u00a0care.diabetesjournals.org\/content\/38\/Supplement_1\/S20.full.pdf+html.<\/strong><\/p>\n

\u201cGlycemic Index and Diabetes.\u201d American Diabetes Association, May 14, 2014.\u00a0www.diabetes.org\/food-and-fitness\/food\/what-can-i-eat\/understanding-carbohydrates\/glycemic-index-and-diabetes.html.<\/strong><\/p>\n

\u201cGlycemic Index, Glycemic Load and Their Association with Glycemic Control Among Patients with Type 2 Diabetes.\u201d F. Homayouni et al.\u00a0European Journal of Clinical Nutrition.<\/em>\u00a0April 2014, vol. 69, no. 4, pp. 459\u201363.<\/p>\n

\u201cGrains and Starchy Vegetables.\u201d American Diabetes Association, February 19, 2014.\u00a0www.diabetes.org\/food-and-fitness\/food\/what-can-i-eat\/making-healthy-food-choices\/grains-and-starchy-vegetables.html.<\/strong><\/p>\n

\u201cUse Herbs and Spices Instead of Salt.\u201d National Heart, Lung, and Blood Institute, National Institutes of Health, December 2013.\u00a0www.nhlbi.nih.gov\/health\/educational\/healthdisp\/pdf\/tipsheets\/Use-Herbs-and-Spices-Instead-of-Salt.pdf.<\/strong><\/p>\n

\u201cWeight-Loss and Nutrition Myths.\u201d National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health, October 2014.\u00a0win.niddk.nih.gov\/publications\/myths.htm.<\/strong><\/p>\n

\u201cWhat Are Added Sugars?\u201d U.S. Department of Agriculture.\u00a0www.choosemyplate.gov\/weight-management-calories\/calories\/added-sugars.html.<\/strong><\/p>\n

\u201cWhat I Need to Know About Carbohydrate Counting and Diabetes.\u201d National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health, April 9, 2014.diabetes.niddk.nih.gov\/dm\/pubs\/carbohydrate_ez\/index.aspx.<\/strong><\/p>\n

\u201cWhat I Need to Know About Eating and Diabetes.\u201d National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health, June 4, 2014.diabetes.niddk.nih.gov\/DM\/PUBS\/eating_ez\/index.aspx.<\/strong><\/p>\n<\/div>

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