Diabetic Foods To Use Daily To Minimize Blood Sugar Spikes
After your initial diagnosis of type 2 diabetes plus some time for education and training, the first thing I hope you have realized is from this day forward, only you have the power to help yourself minimize or prevent future diabetic complications.
The list you get handed says gradual vision loss, nerve damage, kidney failure, amputation of the extremities can all be common due to uncontrolled blood sugars over the long term. Also, uncontrolled diabetes can further the increased incidence of heart failure and premature death.
Although medication may help you control your symptoms now, not every person can even count themselves that lucky. Your future, whether good or bad, is now in your hands. Use this time wisely or you will have to pay the consequences in poor health within the next 5 to 10 years or more.
How Do I Start On The Road To Recovery?
Probably the #1 recommendation from every member of your health care team is you must find the motivation and courage to control the continuous surges in your blood sugars. How can this be accomplished? Remember, whatever you put in your mouth is going to directly affect the readings on your glucose monitor. If your foods are chosen wisely with every meal and each snack, your blood sugar levels will retain good control.
Guidelines To Good Choices For Blood Sugar Control
A typical meal should always contain 3-4 ounces of lean protein, 1 serving (approximately 15 grams) of carbohydrate, and your choice of one raw and one cooked serving of non-starchy vegetable. You may then add 1 serving of a high fiber fruit and a serving of low-fat or non-fat dairy products. Choose from the following selections, mix and match each group as desired for a complete meal.
Lean Protein Group 3 to 4 oz per serving
Baked or broiled fish with lemon and fresh parsley
3 oz portion round steak or sirloin steak, broiled
Canned tuna in water
3/4 cup lowfat cottage cheese
Skinless chicken breast half, broiled or baked
One pork loin chop
3 oz low fat cheese (Check the label- these are all marked)
Skinless turkey breast cutlet
3/4 cup egg substitute, scrambled
95% lean ground beef patty
Fresh salmon steak, broiled
2 T. fresh-ground peanut butter
Carbohydrate Group- 1 serving per meal of grains and starchy vegetables- each serving approximately 15 grams of carbohydrates
1/2 cup yellow or white corn
1/2 cup green sweet peas
5 whole wheat crackers
1/2 cup potatoes, not fried
1/2 cup garbanzo or kidney beans
1/3 cup cooked brown rice
1/2 whole wheat english muffin (good for open face sandwiches)
2 slices reduced calorie whole grain bread
Non-Starchy Vegetables — 1 serving raw vegetables and 1 serving cooked vegetables per meal equals generally around 5 grams of carbohydrates- one serving equals 1 cup raw or 1/2 cup cooked of each vegetable listed below
Celery Sticks with radishes
Cucumber slices with red wine vinegar
Green, red or yellow sweet peppers
Mixed salad greens or spinach salad
Sugar snap peas or snow peas
Waxed yellow beans
Zucchini/ Summer squash
Fresh Fruits — use the group which is high in fiber regularly (the fiber content actually helps to reduce blood sugar spikes) but do not completely ignore the low fiber group. Use these occasionally also, because they bring a whole host of nutrients which are not as readily available in any other food line.
High fiber fruits are mango, banana (1/2 banana equals one serving), kiwi, orange, grapes (12 pieces), small apple, 1/4 of a cantaloupe -chunked
Low fiber fruits are pineapple, raisins and watermelon
Add a serving of lowfat (or nonfat) yogurt, milk, cottage cheese or cheese slice if desired.
Use this chart and pull each serving to fill your plate each meal for a healthy and delicious start to your new diabetic meal plan.