Search the Internet for reliable information on a diet for people with diabetes can confuse and misinform. There is no shortage of advice, but it is often difficult to discern facts from fiction. Next we disapprove 10 common myths about the diabetic diet.
Obtain the electronic book on the diet of diabetes:
1. People with diabetes have to eat different foods from the rest of the family.
2. People with diabetes should never give in to food cravings.
3. People with diabetes should not eat too many starchy foods, even if they contain fiber, since starch increases blood glucose and makes them gain weight.
4. Eating sugar causes diabetes
5. Carbohydrates (carbohydrates) are the enemy
Carbohydrates are not your enemy. They are not carbohydrates in themselves, but the type of carbohydrates and the amount of carbohydrates that you consume that is important for people with diabetes. Not all carbohydrates are created equal. Those who are low on the glycemic index (GI) scale, a measure of how fast carbohydrate foods can affect blood sugar levels, are better choices than those with a high GI, explains the ADA. Examples of low GI carbohydrates include:
Oats rolled or cut in steel
whole grain bread
dry beans and legumes
vegetables with low starch content, such as spinach, broccoli and tomatoes
It is also a good idea to choose foods with a lower glycemic load (GL). GL is similar to GI, but incorporates portion size in the calculation. It is considered a more accurate estimate of how foods will affect your blood sugar level. Examples of low carbohydrates in GL include:
150 grams of soy
80 grams of green peas
80 grams of parsnips
80 grams of carrots
If you eat foods with a high or high GI, combining it with a low or low GI food can help you balance your food. Harvard Medical School provides a useful list of GI and GL values for more than 100 foods.
Once you choose healthy carbohydrates, you still need to manage the carbohydrate portion, since too many carbohydrates can cause higher blood sugar levels. Stay with your personal carbohydrate goal. If you do not have one, ask your health care team what is best. If you use the plate portion control method, limit your carbohydrates to a quarter of the plate.
6. You will never eat the dessert again
Continue and enjoy a slice of cake or a cookie from time to time, even if you have diabetes. The key is moderation and portion control. According to the National Institutes of Health, being too restrictive can lead to overeating or overeating.
Be careful with the "all or nothing" mentality. Do not hesitate to enjoy a small portion of your favorite sweet on special occasions. Just be sure to limit other carbohydrates in your food to achieve a safe balance. Stay with your personal carbohydrate goal. The average person should eat about 45 to 60 grams of carbohydrates per meal, reports the ADA. You can find healthier, lower carbohydrate versions of many goodies by exploring the large number of recipes available online.
7. You can not relax with wine
Alcohol in moderation is fine if your diabetes is under control. The Dietary Guidelines for Americans recommend that women should not drink more than one alcoholic beverage per day and that men should not exceed two. One drink is 5 ounces of wine, 12 ounces of beer or 1.5 ounces of distilled spirits. It is also a good idea to monitor your blood sugar levels for 24 hours after drinking. Alcohol can cause your blood sugar level to fall below normal levels, interfere with your medications, and prevent your liver from making glucose.
8. The fruit is bad
There are no forbidden fruits in a diet for diabetes. While it's true that some fruits contain more natural sugars than others, you can enjoy them if you stick to the right portion. According to the Mayo Clinic, a serving of any type of fruit contains approximately 15 grams of carbohydrates.
For example, that equals approximately:
1/2 medium banana
1/2 cup of cubed mango
3/4 cup pineapple cubes
1 1/4 cups of strawberries
2 tablespoons of dried fruit
9. Sugar-free products are healthy
Walk through almost every aisle of the grocery store and you will find a selection of processed foods without sugar. But do not assume that a label without sugar in a product makes it healthy. It can still contain many carbohydrates, fats or calories. Be sure to check the nutrition label for the total carbohydrate content.
10. While taking medication, you can eat whatever you want
Taking medications for diabetes does not give you the freedom to eat whatever you want, as often as you want. You should take your medication as prescribed and follow a healthy diet to keep your diabetes under control. A diet plan for diabetes is like other healthy eating plans, since some foods support your goals, while others may sabotage them. Regular consumption of unhealthy foods or large portions can prevent your medication from doing its job.
Video credits to The Diabetes Council YouTube channel