Which Version of Keto Should You Follow?
Answer a few simple questions to find out. Various nutrients are found in all types of whole food sources, including fats and all your veggies. Pick up a rotisserie chicken to speed up lunch and a leftover sandwich for dinner the next day. Hypoglycemic activity of a polysaccharide CS-F30 from the cultural mycelium of Cordyceps sinensis and its effect on glucose metabolism in mouse liver". I was using slow absorption insulin and fast acting insulin twice a day to maintain my blood sugar. How 5 Diabetes Diets Compare For people with diabetes, weight loss success is not only measured by the scale, but also by blood sugar control.
Lunch Option 1: Chicken-Quinoa Salad with Arugula and Pistachios
Your diabetic diet plan needs to be better than that. Absolutely nothing, if you need to lose weight for surgery or to save your life. But if you are in it for the long term, there are problems with eliminating food groups in a diabetic diet plan.
One is that the super fast weight loss ends when your body adjusts to the new diet. After a few months you will plateau. You might get discouraged and quit. Second, carbohydrates are the group that has the antioxidants. They are miracle workers for things like eye and nerve health, and they've been proven to reverse damage done by peripheral neuropathy in type 2 diabetes.
Carbs are also known to help you stay out of the hunger zone longer, which is very important when you are trying to control calories. The glycemic index is a wonderful tool. It helps you understand how carbohydrates fit into a diabetic diet.
Your body needs protein. Proteins are the building blocks of muscles and the other structures. Vegans and vegetarians know they need to get protein somehow, and they work hard to make sure they get it. Fats are an easy target for weight loss diets. For years we were told that fats are evil, fats are bad for us, but nutritionists now say that this was shortsighted. The more we learn about what fats do for us, the more we see that we need them.
The fats in salmon and nuts and avocadoes are not only good but necessary for type 2 diabetic health. Even chocolates are now good for us. If you want facts, check out this chocolate website for some healthy diabetic recipes. Who Is Our Real Enemy? Our enemy has always been processed foods.
Ready-to-eat meals can destroy a type 2 diabetes diet in one calorie-packed, nutrient poor meal. There are web sites like CalorieKing that list free calorie counts for most fast food restaurants, helping you decide what to eat.
Restaurants are not our enemy, though. There are ways to eat out and not blow a diabetic diet plan all to smithereens. Lots of restaurants have diabetic meals on the menu now. But eating out may be a problem for you if you already know you will eat things you do not get at home. That is why I keep restaurant visits to a minimum while I change my eating habits. What is it about processed foods that makes them bad for a type 2 diabetic? One problem is that processing takes out fiber and many other things that make whole foods nutritious.
There is also the liberal use of salt and sugar, and appetite enhancers designed to make you want more. That spells danger for those of us who struggle to diet. Added ingredients in processed meals, like breading and hydrogenated oils, turn good diabetic food into high calorie, high glycemic food.
Label makers conceal calories and sugars, making label reading difficult. So it is good to know how to read diet food labels.
Processed food has little fiber to slow down the digestion of all that high glycemic food. It hits your bloodstream fast, giving you blood sugar spikes. You became a type 2 diabetic over time, so change your diabetic meal plan in small ways, moving your diet toward what's best for diabetes health. You will be more likely to stick with those changes.
Drastic changes will work for a little while, but it is small changes over time that will become a part of you. Go back to the top. Just by substituting a medium plain baked potato for a medium order of fast-food french fries, you save yourself calories. Over time, that can lead to considerable weight loss.
Whole foods, such as whole grains, fruits and vegetables, are also high in satiating dietary fiber, which helps fill you up and keep you feeling full so you eat less. You have a lot of options on a whole foods diet: These foods should make up the bulk of your diet.
Some whole foods diet plans eschew dairy, but in moderation low-fat dairy such as low-fat cottage cheese is acceptable, according to Texas Tech University. You can eat as much as you want of these foods to satisfy your hunger, the university notes. Anything in a box, bag or package is generally off-limits. Avoid any food item with added sugars and fats. Snack foods such as crackers, frozen dinners and candy are just a few processed items you should limit or forgo.
Sweetened beverages are also a no-no. Because they're processed, even whole-grain products such as whole-wheat bread and pasta are foods you should limit, Texas Tech University says. The university says this aspect is key to helping you lose weight and controlling triglycerides and blood sugar. You should also limit alcohol, starchy vegetables such as peas and potatoes, and bananas. A sample day on a whole foods diet might look a bit like this: For breakfast, have half a grapefruit, an omelet made with two egg whites and fresh spinach and tomato, and a serving of low-fat cottage cheese.
When lunch rolls around, fill a big bowl with fresh raw greens, and top them with other nonstarchy salad vegetables like cucumbers, bell peppers and sprouts. Include a source of protein such as lean chicken breast or a handful of walnuts. Sprinkle with olive oil and vinegar or lemon juice. Dinners are easy -- pair a serving of lean protein, such as salmon, with some steamed vegetables and a whole grain like brown rice.