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Diabetic Diet Basic
The basics
to diabetic meal planning are simple once you understand the way that your
body breaks down food. Everything you eat is broken down into sugar
eventually. Sugary foods such as sweets or fruit hit the bloodstream almost
immediately, followed by the slower starches (carbohydrates, or carbs),
which take an hour or two to break down depending on their complexity.
Proteins are next, taking about four hours, then between six and eight hours
the fats finally break down. If strict attention is paid to diet and
exercise, many diabetics can control their blood sugar with minimal
dependence on medication.
Diabetic
Diet Plan And Goal
Your diet
plan's goal is to eat a balanced, portion controlled meal that will allow
your body to stay on an even keel throughout the day as the components of
each meal hit the system. Eating every two to three hours is best, five or
six small meals being recommended, and light exercise after each meal will
help kick start your digestive system and prevent a spike in sugar levels.
If you can include appropriate servings from each food category at each meal
they will break down at different rates, delivering a steady trickle of
sugar into the bloodstream and keeping your energy level stable. This saves
your system from having to deal with a great influx all at once, as it would
if you ate only carbs, or only protein.
Sample
Diabetic Diet Menus
The ideal diabetic meal will consist of a combination of foods. Some foods
cross categories, like bread products that are high in fat, dairy items that
provide protein, and starchy vegetables. Your needs will vary depending on
the time of day and how much physical activity you engage in. A sample of a
standard diabetic main meal follows.
One serving
of protein (3 oz of chicken, lean beef or fish)
One serving of bread (whole grain roll, tortilla or ½ cup pasta)
One serving of dairy (cheese, milk or low-fat sour cream)
One serving vegetables (fist sized portion or a small bowl of salad)
One serving fruit (tennis ball sized or ½ cup sliced)
Small amounts of unsaturated fats are needed, so add a little dressing or a
pat of soft margarine. Avoid sweets; consider the fruit your dessert!
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