Feb 03 2010

Some Non-regular Items for Your Diabetic Food List

Category: Content — JimR @ 1:41 am

About Flax, Salba, Hemp, Fenugreek, other seeds and more

People like me who have diabetes, and there are more being diagnosed daily at an increasing rate, quickly learn the major actions we must take to get our blood glucose levels under control, usually involving dietary changes and exercise, possibly including medications or insulin. It’s a full time process needing frequent monitoring, especially if glucose levels in the bloodstream are difficult to control.

Long time eating habits often require adjustment to a more appropriate diet by eliminating foods from our diabetic food list that are harmful and adding those that are beneficial.

Beyond the regular everyday dietary food list that provides our daily nutrition, there are a number of foods and vitamin supplements that might be considered as worth adding to the foods list because they are thought to have properties that can help in the efforts to control elevated glucose levels.

Most of those foods are almost without fat or salt, they are often plant based, unprocessed, fresh, and preferably grown without pesticides, although that is a different topic. Many plant foods are a good source of fiber. The American Diabetes Association recommends 20 to 35 grams of fiber daily for all adults and it’s unlikely that most of us are getting the maximum. Although fiber is a carbohydrate, it does not raise our blood glucose level and it is reported that up to 50 grams of fiber daily can improve glucose control for those people with type-2 diabetes.

So the comments on the individual foods listed on this site are to bring them to your attention, it cannot harm to learn of them and the properties claimed for them. Perhaps there are some, not currently part of your diet, you may wish to add to your diabetic food list. For myself, I do regularly include some of them, certainly flaxseed at two tablespoonfuls most days and cinnamon in the amount of half a teaspoon, both  merged into my breakfast cereal. I have no way of being certain that it helps, but I usually adopt the attitude that they may be worth a try if they don’t taste unpleasant.

Chosen at random, the list of food items following, contributed as stand alone items by my correspondent HR., will introduce you to many that are cited in the diabetes literature as being beneficial in the control of blood glucose levels. You may wish to discuss them with your doctor or dietitian.

Whatever your methods to keep track of appropriate foods to meet your own tastes, an occasionally updated list of suitable diabetes food items can serve as a reminder once in a while.

You can find more general information on this link regarding Food Lists and related topics.

Some of the most frequently cited items that might help are:
Flax Seeds, Salba, Hemp Seeds, Fenugreek, Chia, Mulberry leaf etc., and there are several others.

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Jan 20 2010

My Diabetic Food Plan – Part 1

Category: Content — JimR @ 4:27 am

. . . as devised by my health care team

Factors to consider in determining a diabetic food list

The dietitians at the Diabetes Education Center of my local hospital devised a meal plan for me that is based on and built around the amount of carbohydrates they believe should be in my daily diabetic food list. And that, together with the necessary background, is what I would like to share with you, knowing that we are all different but the methods and factors leading to establishing the diet should be similar for most individuals. But first, some general information about foods and nutrient categories.

Carbohydrates, Proteins, and Fats

The nutrients in the foods we eat, and need to eat to keep us alive, are proteins, carbohydrates and fats. We also need water, vitamins, minerals, and fiber. But it is the major nutrient categories that we are concerned with here and the ratios of those nutrients that go to make up our daily food list.

Carbohydrates are the major source of energy needed by all the cells of the body to function and perform their myriad and constant chemical activities. Sources of carbohydrates are breads, pastas, grains, puddings, sweets and deserts – and those are not always the best sources to include in the diabetic food list. For breads choose the whole grain versions. Other carbohydrate sources include vegetables, fruits, beans, nuts, and low-fat dairy products

Proteins are needed for growth and maintenance of muscles, organs, and body tissues among other things and the main sources of proteins in our foods are from beef, fish, poultry, eggs, dairy products, seeds, and nuts.

Fats, also a source of energy, are needed to assist in the functioning of the body. Dietary fat provides essential fatty acids that our bodies do not manufacture. Fats are an important component of a healthy diet.

Although we are all different in body shape and size, most of us maintain our weight within a narrow range of a few pounds through eating similar amounts and types of meals each day. The foods we consume provide the energy needed to sustain life and the amounts of energy provided by the various foods are measured in units called calories.

About food and calories

Any of the calories of energy obtained from our food intake that is not immediately needed by the cells of our body is stored for later use in the body’s fat cells. It is the continued accumulation of that excess energy obtained from the foods we eat that results in us becoming fatter. So to avoid gaining weight, don’t eat more calories than you need each day, but that leads to another topic for discussion elsewhere.

Different categories of food provide different amounts of calories. Food amounts can be measured in grams or ounces, in North America the gram weights are more usual. For each one gram of weight, carbohydrates and proteins provide 4 calories and fats provide 9 calories.

To maintain current weight

The body needs a supply of energy all the time, whether we are active or not. The total number of calories required by an individual each day in order to supply their energy needs, and maintain their current weight, depends on several factors and can easily be calculated. Those are, mainly, current weight, height, gender, and level of physical activity, where the more active and strenuous work and life-style demands will require more calories for their support.

As a general guideline, the American Heart Association answers the question; “How many calories should you eat each day?” by offering a chart showing gender, age, activity levels (sedentary, moderate, active) but does not take into account height and weight. From this chart it can be seen that a moderately active female between 30 and 50 years of age requires 2000 calories per day compared with a male of the same age and activity level who would require 2400 to 2600 calories per day. Those amounts will be too high for people of generally smaller stature.

But there are Calorie Calculators available on the internet that can be a little more precise. I favor the one at Freedieting.com that requires the following input and provides an estimate of calories needed to support them. You will note the appropriate activity level must be enetered.

DAILY CALORIC INTAKE CALCULATOR
Age: Years
Gender: Male

Female
Weight: Pounds

Kilos
Height: Feet

Inches
Exercise level:
RESULTS – GUIDELINE ONLY

Maintenance:    XXXX Calories/day

Fat Loss:         XXXX Calories/day

Extreme Fat Loss:     XXXX Calories/day

Using the above calculator, I have determined that my own calorie intake should be about 2000 calories per day, a lot lower than the 2400 to 2600 given by the American Heart Association chart but I am older, perhaps less active too.

Looking further, I see that for a moderate diet it is suggested that the daily food list it should be comprised of 45% carbohydrates – 900 calories, 30% protein – 600 calories, and 25% fat – 500 calories.

That is a lower percentage of carbohydrates than is suggested by the American Diabetes Association, and a higher percentage than is suggested by the doctors who advocate the Low Carbohydrate approach to treating diabetes.

Caution:
Please keep in mind, that the above charts and tables are meant for the healthy non-diabetic person and we diabetics should consider them only for comparison while we continue to seek advise from the medical professionals who are treating us for diabetes.

But now, let us see the percentages of carbohydrates in the diabetic food plan devised for me by my local Diabetes Education Center. To do this go to: My Own Diabetic Food Plan Part 2.

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Jan 20 2010

My Diabetic Food Plan – Part 2

Category: Content — JimR @ 4:00 am

My Food Plan, continued from Part 1 :

My Diabetic Food Plan is based on the inclusion of specified amounts of carbohydrates in each meal and snack throughout the day, as listed below.

There are no specified amounts for the other nutrients, the proteins and fats, that, although essential to maintain the body in good health, play only a minor role as a source of glucose –  except in the absence of carbohydrates.

The diabetic food plan has been devised for me by the dietitons at the Diabetes Education Center of my local hospital. It is simple and easy to follow and is printed conveniently on one side of a sheet of paper. It merely lists the suggested number of grams of carbohydrate for three main meals eaten about four hours apart and interspersed with a snack about two hours after each meal. And I have added an extra snack at or before bedtime.

The rest of the Food Plan page is taken up with lists of half a dozen foods in 15 gram quantities under the headings Vegetables, Fruits, Dairy, Breads etc., and Snacks. The 15 gram quantities make it easy to calculate how many portions of any category need be selected to make up the required meal amount for carbohydrates, providing a sort of mini diabetic food list.

The details, the amounts of carbohydrates recommended
Breakfast, at 8 0’clock, is 60 grams, Lunch about mid-day is 45 grams, and Supper (called dinner by some) at about 6 pm is also 45 grams. The snacks are each 15 grams, that’s a total of 60+15+45+15+45+15+15 = 210 grams. Those are carbohydrate grams @ 4 calories per gram which equals 840 calories of carbohydrate each day. That is a little less than the amount suggested by the Calorie Calculator referred to in Part 1 of this article, which was 900 calories, but close enough.

There is no limit to the amounts of protein or fat on this dietary plan but common sense tells me that if I eat too much I will gain weight and that is something I don’t wish to do.  The Calorie Calculator suggested that my total calorie intake should be about 2000 calories, with 840 taken up by the carbohydrates, it means 1160 calories for the proteins and fats allowance for the day.

Referring to the Calorie Calculator again, it suggests 25% fats in a 2000 calorie daily food intake, that’s 500 calories @ 9grams of fat per calorie = 56 grams of fat approximately, leaving about 660 grams of protein to provide the 2000 calories.

My plan provide 210 grams of carbohydrates daily
To summarize the rather lengthy description above, my diabetic food plan provides 2000 daily calories from 840 g, carbohydrates, 660 g, of protein, and 56 g. of fat. s

COUNTING CARBOHYDRATES IN A DIABETIC FOOD PLAN

Carbohydrates are the main nutrient source of glucose and will have the biggest effect on  blood sugars. The foods supplying the protein and fat, while providing a minor amount of glucose, will not affect blood sugar levels. Those foods include meat, fish, poultry, eggs, cheese, margarine, and oils — but they can, of course, increase weight and cholesterol if eaten in too large a quantity.

For the carbohydrate portion of a meal, I can choose from the following food list, each item  contains 15 grams of carbohydrate. For more choices, I can add 15 gram amounts of whatever carbohydrate foods I wish to the lists.

Grains Breads, Cereals

  • 1 slice whole wheat bread
  • ¼ large bagel
  • 6” tortilla
  • 1/3 cup pasta or rice
  • ¾ cup cold cereal
  • 1 pkg plain oatmeal
  • 1/3 cup dry plain oatmeal
  • 1 cup soup

Milk and Yogurt

  • 1 cup Milk
  • ¾ cup unsweetened or
  • artificially sweetened yogurt

Sweets and Snack Foods

  • 4-6 crackers
  • 3 cups popcorn
  • 2 to 3 plain cookies
  • (arrowroot or ginger)
  • 1 tbsn sugar or honey
  • ½ cup light ice-cream
  • or pudding or frozen yogurt
  • 25 pretzel sticks

Fruits

  • 1 small fresh fruit
  • ½ medium banana
  • ¾ cup mixed fresh fruit
  • ½ cup fruit canned in juice
  • ½ cup fruit juice
  • 3 prunes
  • 2 tablespoons raisins

Vegetables, Dried Beans

  • ½ cup potato, peas, or corn
  • ½ cup cooked dried beans, lentils
  • 1/3 cup canned brown beans
  • 1 cup squash

“Free” Foods (Less than 5 grams of Carbs)

  • Water, decaffeinated or regular coffee and tea, sugar free soft drinks and mineral water, all vegetables not listed above, sugar free gelatin desserts, light jams and jellies, calorie-wise salad dressings.

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Or continue to Part 3, the last page of My Diabetic Food Plan

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