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When an individual has diabetes, certain lifestyle changes must be made, including taking insulin or other medications, exercising, monitoring blood pressure, and engaging in healthy eating habits. There are certain foods that a diabetic should reduce or eliminate from the diet because they elevate blood sugar levels. These dietary changes may drastically affect an individual’s eating habits to the point where the person wonders does a diabetes diet work.

The answer to this question is yes and altering the types of food consumed can make a noticeable difference not only in the medical condition, but also in the heart health and weight of an individual. The blood sugar ingested through the diet is converted to energy by the body in conjunction with the insulin or other medications taken. Monitoring the caloric intake and balancing it with the medications will prevent the blood sugar from dramatically rising or falling.

Diabetics should monitor the amount and type of carbohydrates ingested on a daily basis. Carbohydrates raise blood sugar levels and fats provide the body with a high number of calories. A safe alternative is to ingest proteins, especially as a snack at bedtime, in order to maintain blood sugar levels. A daily caloric intake of between 12 to 20 percent proteins such as fish, lentils, and soy will keep the blood sugar levels in the acceptable range.

When carbohydrates are ingested, they should be of the complex variety, such as whole grains and vegetables. The fiber in the whole grains is beneficial to the heart, helps in weight loss, and aids in proper digestion of food. Fibers do not provide energy to the body, but they cleanse it by passing water and waste through the intestine. Unsaturated fats are the best kind of fatty foods to eat and these can be found in vegetables, fruits, and beans.

Drinking fluids, but avoiding juices that are artificially sweetened, is recommended. Diabetics should also avoid sugars, alcohol, smoking, and caffeine. They should reduce their salt intake and avoid eating processed and fried foods. A physician will assist the diabetic with developing a diet plan that includes daily caloric intake, the proper amount of exercise, and caution about avoiding meals if taking insulin.

The physician will answer the question “Does a diabetes diet work?” with a resounding yes. Following these recommended eating habits will maintain the blood sugar at healthy levels. It may take a while for the diabetic to become accustomed to the new diet, but the changes are worth it when it comes to controlling the condition.

Unfortunately the number of diabetic patient is on the increase. The wise diabetics are on search of tips and ways to low blood sugar. They want to know what their glucose blood level should be. You stop by here; this shows that you are also a wiser diabetic. Your concern for your health has caused you to stop here. More and more people are being caught by the misfortune of obesity. You’ll be surprised to note that being obese and diabetes is closely linked with each other. It is the wrong BMI and inactive lifestyle of modern world that cause the people to be at an increased risk of suffering from diabetes. The early signs of diabetes are

• Excessive urination
• Excessive thirst
• Tiredness

The person suffering from these signs must make attempts to know the tips to low blood sugar level naturally. The diabetics are well aware that their system is not capable of producing insulin so they have to make the attempts to low blood sugar by their own. Following are 5 simple tips that can help the diabetics.

Watch What You Eat: The best way to low blood sugar level is to watch what you eat. Vegetables, fruits and grains help to maintain normal range blood sugar levels as they are slowly digested in the body. The best diabetic diet is the one that has a lower content of carbohydrate. Low carbohydrate is the best for decreasing the level of glucose blood level. Foods that have low carbohydrate content are dry beans, soy milk, raisin bran, oatmeal, peanuts and wheat bread.

Exercise: The best answer of most health related problems is weight loss. Losing unwanted pounds helps to lower down the requirement of medications, for handling diabetes. Exercise is the best way for trimming down the weight and lowering down the levels of blood glucose. Any type of exercise is good but brisk walk, lawn moving and house work can help the diabetic persons to achieve normal range blood sugar levels.

Eat Small Meals: The diabetics are strongly recommended to eat smaller meals evenly spread throughout the day. Three big meals are not good for diabetics. Add those foods in the meal plans that have low glucose content. The foods that have higher glucose content have a tendency of releasing plenty of sugar in the bloodstream.

Drink Unsweetened Tea: Unsweetened tea helps to generate normal glucose blood level as it serve the purpose of a blocker for sugar. The best here is green tea that helps to low blood sugar level after having big meals that are high in sugar content. It must be however noted that that diabetics must never take plenty of sugar so that tea can effectively regulate the blood sugar level. Two to three cups daily are generally recommended for diabetics.

Lead a Healthier Lifestyle: Living a healthy lifestyle is the best for the patients of diabetes. It is important to keep your mind away from stress and fatigue. The diabetics must eat plenty of healthy food and do exercise. The best way to control diabetes is to have a good peaceful night’s sleep. The peaceful sleep helps to control the body hormones and avoid stress.

Objective

Treating the severely or mildly de-conditioned patient with diabetes requires a good assessment of their physical abilities and limitations as well as their psychological disposition for exercise.
Without this information, the typical exercise protocols presented to a patient, which are prevalent at most health clubs, will probably be too challenging. The predominant exercise protocols being taught to trainers in the general fitness market follow a rigid focus of stability, core, strength and power. Although this may be a good starting point for the generally fit patient I have found much of what is being presented to the very de-conditioned to be much too challenging.

Experience dealing with this segment of the population is crucial, otherwise you run the risk of injuring the patient and I have seen this first hand.

It should be noted here that improved athletic performance and health are distinct goals and that program design must reflect only health interests at this time.

Three concerns when evaluating and recommending an exercise program:
Safety – Safety should be a primary concern when developing an exercise program but is especially important with the very de-conditioned, diabetic population.
Mobility issues, circulatory, blood sugars, all have to be considered and addressed when developing an exercise protocol.
Optimal Clinical Outcomes – Results for this group refers to the health concerns of the client not sport specific.

Exercise in itself has short term benefits in handling sugars but long term benefits are achieved by challenging the larger muscles of the body in an exercise protocol, waking up the dormant muscle, and adding additional muscle.

Traditional protocols focus too much time on core and stability. This group needs simply to use the largest muscles as a means to an end, handling blood sugars more effectively. The basic exercise protocols that we have developed to engage the larger muscle groups, inherently have a positive affect on core and stability. Even when placed in very controlled stabilized positions such as variable resistance machines, there is a degree of stabilizer involvement for this very de-conditioned group. We have found that inexperienced trainers are overzealous in following the traditional protocols, overwhelming and frustrating patients.

Compliance – Your biggest issue I’m sure you will agree with will be compliance.

An effective protocol must be patient specific and based on the subjective answers a patient gives you. Your objective view that they need an aggressive protocol does not address the reality that most patients, even when threatened by the consequences of their illness, will not respond to a demand for big changes.

This approach will go a long way in stimulating compliance by your patient. By being real and understanding that your patient wants and needs help but probably won’t make dramatic  changes in the short run, gives you a psychological advantage.

The following questions will help you determine your patients psychological predisposition for exercise. This will help you determine a realistic course of action for your patient, going a long way in gaining compliance.
• I don’t know if I can find the time.
• I am only doing this for my health
• I don’t find exercise enjoyable
• I believe exercise may be painful
• I get bored easily
• I get frustrated when I don’t see results
• I feel intimidated or embarrassed in an exercise setting
• Work demands make it difficult to exercise
• Family obligations may make it difficult to exercise
• My family or friends may not support my attempts to exercise
• I may have to exercise alone
• I may lose track of my goal
• The exercise setting available to me does not meet my needs.

What to look for in a program.

Our experience has demonstrated a concern when acquiring supervision or recommending a program for this population. Overwhelming, complex, too challenging is the feedback we have been getting from patients subjected to inexperienced trainers or health club protocols.

The importance of the patients ability to tolerate the exercise stress, both physically and psychologically, cannot be overemphasized.

It is paramount that patients are presented undemanding exercises at the start of a program, transitioning to more challenging exercises only when they express and demonstrate comfort with their existing program. (example: standing core exercises as opposed to lying on the floor exercises).

It is better to start out conservatively than to overshoot the patients exercise tolerance, reducing the enjoyment.

Always err on the side of too little when applying loads.

Trainers must not fall into the trap of believing that more is better.

Even the Target Heart Rate Zone parameters may be too challenging for this population. A more prudent indicator would be perceived exertion.

Initial training should emphasize correct exercise technique and increasing the patients tolerance for exercise. As tolerance and technique allow… the focus will extend to increasing strength. Resistance loads in the 60% – 80% range of 1RM are essential to achieve goals. Determining 1RM will not be determined by testing 1RM, which would not be prudent for this population, but by trial and error, adjusting resistances that allow for a repetition range of 8 – 15 to exhaustion for their fitness level. Typically exercise alone will have a positive effect on stability and flexibility for this group.

As you know improving HA1C is paramount for optimal clinical outcomes.

The result of this protocol is better glycemic control through a couple of mechanisms:
* Exercise in itself helps keep blood sugars under control.
* Protein synthesis as the result of challenging the largest muscles is very metabolically expensive, post exercise, utilizing thousands of calories.
* Adding muscle and recruiting dormant muscle allows for more active tissue into which sugars can be shuttled.

To insure that the special needs of this population are met look for an educational and nutritional system that addresses these concerns.

A well designed program will begin with an empowering psychological component addressing the “mind set” of what is really required to achieve glycemic control through proper eating habits and an effective exercise program.

A good program addresses the problem of compliance.

Look for an entry level program that strategically and safely addresses the needs of the very de-conditioned and overweight patient by transitioning from very comfortable non complex exercises to more challenging ones very gradually.

It should not be overwhelming or complex and the time requirement of only 2 days a week is the icing on the cake so to speak for those with time excuses.

As with any program an assessment of the patient must be performed first:
Assessment:
1. Age
2. Gender
3. Weight
4. Limitations – Orthopedic or Otherwise (Thrumbosis, Circulatory Concerns, Etc.)
5. Blood Pressure
6. Medications
7. How long since any structured exercise?
8. PAR-Q Test

We then place our patients into one of three classifications to ensure training protocols match patients fitness levels.
LEVEL 1: Very Obese Diabetic – Significantly De-conditioned – Very Limited Mobility
LEVEL 2: Overweight Diabetic – De-conditioned – Mobile
LEVEL 3: Active Overweight – Pre or Just Diagnosed Diabetic 

Level 1 patients will require very low impact type of equipment that allow for stabilization and comfort such as a recumbent bike or mini tramp with safety handles. Exercise bands will probably be appropriate for this group.
Level 2 patients that are mobile allows for the use of more challenging exercise equipment in a health club setting that puts the patient in a comfortable, stabilized, seated position.
Level 3 patients will probably tolerate a more aggressive exercise protocol including free weight exercises

Based on this information patients should follow a system that addresses the following principles for a safe and effective workout.

1. The Foundation
A thorough warm-up, designed to be an integral part of the program not just an afterthought, making the transition to the challenging sets physiologically and psychologically more comfortable, reducing micro-trauma to the connective tissues reducing post exercise soreness, having a positive effect on adherence to the program. For the population with circulatory problems, a slow gradual warm up will help with circulation to the extremities.

2. Supersets
A challenging TOTAL BODY workout utilizing compound movements in a superset fashion based on the patients fitness level. Beginners find these compound movements to be inherently more comfortable to perform as they require less skill, coordination and balance. The emphasis on only using the largest muscles inherently burns plenty of calories during the workout but, more importantly, stimulates the endocrine system (hormone) and protein synthesis which is very metabolically expensive using the fat stores during the recovery process. (anabolic phase)

3. Intervals
Interval training taps into the fat burning mechanism effectively and immediately and as studies have proven, will burn 9 times the fat that aerobics can burn in the same time frame.
Intervals have a positive effect on “heart reserve” and circulation as opposed to traditional long duration, low intensity cardiovascular exercise.

These three cycles combine everything you need in an exercise program. Instead of splitting up body parts on different days and performing ineffective aerobics on the other days, you get the best of everything in one workout.

A minimum requirement of only 2 workouts a week goes a long way in promoting compliance.

This principle of 2 workouts a week has been backed by science. Using reverse psychology and positive reinforcement will guarantee success of the program.

If you can demonstrate a reasonable level of results for the time invested, it will result in an increase in compliance from your patients.
Rick Bramos has trained thousands of clients beginning in 1973 as a Physical Activities Specialist in the U.S. Army. Rick opened the first Gold’s Gym in S.C. in 1982 and was one of the few men certified to teach Step, Spinning, Body Pump And other classes in the late 80’s and early 90’s.

He recently co-authored a book (2 Days to Fitness) featuring his 3 Cycle Training System.

Diabetes is a hereditary disease transmitted from immediate parents or ancestral parents. If any one of the immediate parents had been diabetic, the chance is more for the present child to acquire the genetic property. If either mother or father had diabetes, then the chance for the child to be diabetic is 50% whereas it is 99% if both had diabetes attack. It is also true that the percentage chance is 25% if any one of close relatives had sugar problem. Women who have gestational diabetes are likely to suffer from diabetes type 2 in future.

How to diagnose blood sugar?

To confirm diabetes, the amount of blood sugar is measured in empty stomach and 2 hours after food intake. If the blood glucose in empty stomach in the morning after 8 hours of food intake ranges between 100 and 120mgm/dl, it is measured as normal blood sugar level with which the body is sugar free. If the reading varies on either side, the diabetic condition is confirmed. More practically, if the blood glucose is found to exceed 120mgm/dl, it is a sure sign of high sugar known as hyperglycemia. Hyperglycemic condition is also confirmed when the postprandial measure after 2 hours of food consumption is above 200.

Monitoring glucose levels:

Testing the level of blood sugar in the bloodstream occasionally cannot reflect the actual condition of the diabetic. It is necessary that the blood sugar levels are tested at least once in a month. The average level of blood sugar during 3 consecutive months is taken as ideal measure to prescribe medicines. Also, monitoring blood sugar in the bloodstream cannot be a complete measure. The amount of protein, creatinine, and sugar with urea in urine should also be tested. Based on these findings, prescription is suggested by the physician.

Risk factors and tips to control diabetic sugar:

Diabetes has many things as risk factors following diabetic condition. There is chance for heart problems, kidney damage, vision problems, nerve damage, and numbness in hands and feet. These are to be checked with early signs of diabetes. If untreated, life threatening risks may be on issue. Here are some tips to control diabetic sugar:

1. Have exercise routine for 30 to 40 minutes daily.

2. Eat more green vegetables than starchy grains low in fiber.

3. Eat fresh fruits low in sugar.

4. Avoid processed and junk foods.

5. Avoid stress making in working place at any circumstances.

What is diabetes? Why do we need to slash down our sugar intake?

If your health provider confirmed that you are a diabetic, its better to start searching for possible treatment and remedies before it\’s to late. Excessive use of sugar has been known to increase incidences of type 2 diabetes and obesity. On the other hand, some condition of diabetes are the other way around. Usually, diabetes is due to hereditary and environmental causes resulting abnormally that leads to high blood sugar levels. Diabetes is a disease where the pancreas(a part of digestive organ)is unable to secrete enough insulin.

Types of Diabetes

Gum disease and loss of teeth can also be a result of improper diabetes treatment. Eventually, the pancreas can wear out from working overtime to produce extra insulin and may no longer be able to produce enough to keep a person\’s blood sugar levels within a normal range. So be extra careful with your favorite food, though sugar is taste good, but too much of it will make us sick. There are several types of diabetes and each one differs from their own characteristic and occurrences. Type-1 diabetes, also known as juvenile diabetes since its affect majority of the diabetic children.

Diabetes Treatment

Educate yourself on how to care for your diabetes which will help you feel better today and in future. If diet and exercise aren\’t enough or fail to control your elevated blood sugar, you may need diabetes medications or insulin therapy to manage your blood sugar. With proper treatment, people who have type 1 diabetes can expect to live longer and healthier lives. For type 2 diabetes, start by eating healthy foods, include physical activity in your daily routine and maintain a healthy weight.

Alternative Diabetes Cures Through the Herbal Way

Marine Phytoplankton is found to be rich in omega 3 fatty acids which might help to reduce the amount of sugar in the diabetic patient\’s bloodstream. Carbohydrates can be found in foods like pasta, rice, cereals, bread and potatoes. Some people encourage others to try homeopathic remedy for diabetes because of the costly prescription medicines. Diabetes symptoms may occur like repeated urination, weight loss, too much thirst which is not normal for your usual intake. The medical expert should look for the main complications, modalities and the root cause of your diabetes because the result of the assessment will tell the expert which medical approach to take. Marine Phytoplankton may also help to bring back the functionality of our cells by making tissues that has the ability to detoxify the lane through the intestines, kidneys, skin and liver. You have to be well aware of the foods you eat and enjoy outdoor physical activities which will strengthen your immune system and will result in you managing your diabetes condition better.

Low glycemic index diet – the definition and benefits

This diet is based on the fact that there are two different groups of carbohydrates, which affect your blood glucose levels in two completely different ways; the first group represents carbohydrates which can increase your blood sugar levels rapidly to its peak, while second group has a minimal effect on your BG (blood glucose).

According to many dietitians, a low glycemic index is the best diet you can follow to control your diabetes, actually, this type of diet has the proper strategy you should follow in planning your diabetic menu.

As this diet praises foods with low glycemic index, as you might know that the glycemic index is the measure of the level of increase in your glucose levels after consuming fifty grams of carbs when compared to effect of the same amount of pure sugar on your blood glucose levels (Sugar has the highest GI=100).

The clinical stories

Many clinical trials have studied the effects of low glycemic index diet. The most famous one was a study performed in Toronto by a group of scientists at St. Micheal’s Hospital. In this study, two groups of participants were put under a low glycemic index diet.

The first group was asked to eat carbohydrates with low GI, like peas, nuts, oatmeal, legumes, barley, rye or pumpernickel bread, they were also advised to use boiling as a preferred cooking method. All tropical fruits, like banana, pineapple, and mango were prohibited because of their high GI content. The aim of this diet was to keep the peak of postprandial sugar as low as possible.

The second group was recommended to eat ordinary carbohydrates, like cereals, starchy vegetables, whole-grain bread, and brown rice.

However, both groups were asked to prohibit unhealthy saturated fats and trans-fatty acids, and white bread as well. Daily, each group received 3 servings of fruits and 5 servings of vegetables. Both groups followed their recommended diets for 6 months.

At the end of the six months, the results had revealed that both groups had lost the same amounts of kilograms, but the group, which followed a low glycemic index diet, had shown a great improvement in the levels of their blood glucose levels, and reduced susceptibility to develop heart diseases as well.

Finally, the study has concluded that a low glycemic index diet is the diet of choice for highly motivated diabetics who need firm measures to control their diabetes.

Furthermore, the effects of a low glycemic index diet are really magnified when accompanied with regular physical activity.

It is very important for persons with diabetes to monitor their glucose levels. One way of doing this is by blood glucose monitoring. This is done by piercing the finger and letting out a small amount of blood. The blood is then applied to a disposable test strip that is chemically active. The test strip with the blood on it is then placed inside a monitoring device which measures the electrical characteristics of the blood. Glucose levels are determined through the blood’s electrical characteristics.

There are different ways to monitor your glucose level. One is by using blood glucose meters, one such device is the Accu Check Compact Plus. To use this, a small amount of blood should be placed on the glucose test strip and placed inside a digital meter. In just a few seconds, the digital display will show the result. Needing only a small amount of blood, glucose meters are less painful than any other method of testing, making it easier for diabetics to comply. Glucose meters also have evolved and there are now alternate sites to get blood. The palm or forearm are considered alternate site because blood can also be drawn here. These alternate sites are less painful than the fingers. The only disadvantage to these alternate sites is that they provide less blood flow than the fingers. Some meters are either computerized or can be connected to a computer. This allows results to be downloaded by the physician making it even easier to monitor blood glucose levels. Some are also multi-test system, meaning they can be used without loading individual strips to the machine because they use cartridges or a disk containing many test strips.

To those who need to monitor the blood glucose level every few minutes, a continuous blood glucose monitor should be used. This type of system has several parts. The disposable glucose sensor is worn and replaced every few days. This is implanted just under the skin. A transmitter then communicates information to a radio receiver that looks like a pager. The transmitter and radio receiver are not implanted to the skin. The radio receiver then injects insulin whenever needed. Persons with Type 2 diabetes usually wear this because it is very important for them to monitor glucose levels especially during strenuous activities. Some monitors have built in alarms to alert the user if glucose levels are very high or very low.

Monitoring blood glucose is very important for persons who have diabetes. Choose a monitor that fits your needs and lifestyle.

Type 2 diabetes presents challenges. The biggest challenge a person with type 2 faces is the idea of lifestyle change. People have a preconceived notion that there will be a giant lifestyle change and they can never eat sugar again. When people with type 2 diabetes learn that they can eat sugar but must manage it, it is a change from norm and even if the change is better, it is scary.

When type 2 diabetics realize they have power over sugar, and they need to play the game right, then it becomes a responsibility rather than “I can’t eat sugar, I’m diabetic”. This causes the diabetic to go from powerless to powerful when diabetes originally was a detriment and a life sentence.

Some people make the choice to stay off sugar and say “I can’t, I’m a diabetic”. This choice could be attention getting or it could be easier than figuring out how to manage sugar. Part of the process is to determine feelings about food and emotional ties to sugar, where they lie, and where it’s going to be a challenge. It requires effort to take on the challenge and make a powerful decision to have power over diabetes instead of being in a submissive role to diabetes. Sometimes it’s easier to not take on this challenge. Some people just don’t want to deal with it. However, the truth is once it’s dealt with it is very simple.

The second biggest challenge is the stigma attached to diabetes. What does it mean if you have diabetes? Do you want to tell people you have diabetes? Not really, because there is judgment from people. People make statements such as “You must be out of control” or “You ate too much sugar”. A lot of people still think that if a person has diabetes they ate too much sugar. There are jokes such as “Oh you’re so sweet, you’re giving me diabetes.”

The third challenge a person faces with type 2 diabetes is the family feeling responsible for the diabetic’s health. They feel the need to remind and point out things they think the person with diabetes is not seeing, when the person with diabetes knows what is going on.

All of these challenges can be dealt with in a group sessions as practiced in Beyond Type 2. Group supports people with type 2 because they are with other people who physically, mentally, spiritually, and socially understand everything that goes with diabetes. People can read books and books, but if you don’t have diabetes you will never understand diabetes at a physical level.

To feel support from people who know is highly life changing. Not feeling alone is primal and feeling connection; support and being supported by people with diabetes makes it easier to change together rather than alone. The motivation is much more real than it would be with a dietitian or a coach. The connection with like minded people is very strong.

Studies have proven that Type 2 diabetes can be prevented or, at the very least, delayed for many years. Even small changes in your lifestyle can produce major results. Physical activity combats insulin resistance… it keeps the cells of your muscles sensitive to insulin. It enables your cells to remove sugar from your blood much more efficiently.

Even if you don’t lose weight, regular exercise can substantially reduce your risk for Type 2 diabetes. When is the best time to start? According to research, the best time to start exercising on a regular basis is now!

Researchers at the Institute of Bioscience, University of Estadaul Paulista in San Paulo, Brazil, reported the results of a study of exercise and health when young, in the journal Hypertension Research, June 2010. Over 1400 adults were asked about their physical activity from ages 7 to 10 and 11 to 17 years. The subjects ranged in age from 18 to almost 95, and more than 20% were 65 or older. Those with the highest amounts of physical activity in youth had only 29 per cent of the risk of Type 2 diabetes, compared to volunteers with the lowest amounts of exercise when young. Those with the highest levels of physical activity had 42 per cent the risk of high blood pressure as volunteers with low levels of activity when they were young.

Actually the research was consistent with earlier work looking at physical activity and obesity throughout life. (Obesity is known to be an important risk factor for Type 2 diabetes). In 2006 an article in the journal Medical Science, Sports and Exercise published the results of a study in Finland, that looked at the risk of obesity in relation to physical activity from childhood to adulthood. Over 1300 people were followed for 21 years. Those participants who were least active from 9 to18 years of age were most likely to be obese as adults and those with the most activity in youth were most likely to be of normal weight later in life.

Overweight, obesity and physical inactivity put anyone with a genetic link at risk for insulin resistance, and children whose parents have Type 2 diabetes are even more likely to develop it. If you are a young person reading this or a Type 2 diabetic with children, the time to begin a program of regular physical activity is now.
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Be physically active, get out and:

• ride your bicycle around the neighborhood and enjoy the fresh air
• draw hopscotch on the sidewalk and invite some friends over to play
• need a few things from the store? Take the family for a walk and let everybody help carry the shopping home
• why not put your baby into the stroller to get him or her into the habit of outdoor activities

Summertime is time for the beach or pool. Wintertime is time to dress warmly and play in the snow. Have a good time walking through the mall. Have a picnic at the park and play softball. Look up volunteer activities such as planting native plants in your local park. Plant a garden in your own yard, and get out and water it every day and pull weeds. Once you get into the habit of physical activity, you will begin to miss it on days when you are sedentary… so start some activity now and remember to include the whole family.
Exercise does not have to be an ordeal, consume a lot of time, or cost a lot of money. And it will help beat Type 2 diabetes.
Would you like more information about alternative ways to handle your type 2 diabetes?

Having the right foods available in your home or at work makes the job of preparation for your diabetic health a whole lot easier when you are trying to prepare a meal or snack.

Although no food (except pure water) is 100% free of all calories, fats, carbs, proteins, sodium, cholesterol etc., some foods are considered “free foods” if you maintain certain serving sizes on your daily diet plan. These foods have earned the name free foods because they contain less than 20 calories per serving and less than 5 grams of carbohydrates.

Most of the following items on this list is accompaniments. These are the ingredients you use to prepare a recipe. Many people forget to factor these items into their overall daily diet plan and end up eating way too much which can negate any of your good intentions.

So the following items, plus the allowed serving size permitted, can be utilized at 3 servings per day. These need to be spread out during the entire day though. If too much is used for just one meal, you have reduced the effectiveness of controlling your blood sugars. Any item with no serving size means it is allowed unlimited times per your choice.

Free Foods List

* Dairy Products
1. fat free cream cheese: 1 T.
2. fat free margarine: 4 T.
3. low fat margarine: 1 tsp.
4. fat free or low fat sour cream: 1 T.
5. fat free or low fat whipped topping: 2 T.

* Salad Dressings or Condiments
1. fat free salad dressing: 1 T.
2. fat free Italian salad dressing: 2 T.
3. salsa: 1/4 cup
4. fat free Miracle Whip: 1 T.
5. low fat Miracle Whip: 1 tsp.
6. fat free mayonnaise: 1 T.
7. low fat mayonnaise: 1 tsp.
8. ketchup: 1 T.
9. horseradish sauce
10. lemon juice
11. lime juice
12. mustard
13. vinegar

* Seasonings
1. flavoring extracts
2. spices * check sodium levels for added salt
3. garlic, fresh and powder (do not use garlic salt)
4. worcestershire sauce
5. tabasco sauce * check sodium levels for added salt
6. soy sauce, light: unlimited but check sodium levels
7. taco sauce: 1 T.
8. herbs, fresh or dried
9. pimento
10. cooking wines

* Miscellaneous
1. sugar free hard candy: 1 piece your choice of flavor
2. sugar free gelatin: 3 servings per whole day
3. sugar free chewing gum: 3 pieces total per day
4. all fruit jam or jelly: 2 tsp.
5. sugar free pancake syrup: 2 T.
6. sugar free sugar substitutes- unlimited, but preferably natural sweeteners, not man-made
7. non-dairy liquid creamer: 1 T.
8. non-dairy powdered creamer: 2 tsp.
9. non-stick pan cooking spray: unlimited
10. pickles: 1 piece (but check sodium level)

* Drinks
1. bouillon, low sodium only
2. carbonated or mineral water
3. cocoa powder, unsweetened: 1 T.
4. club soda
5. unsweetened coffee or tea: use extracts, lemon or lime juice or sugar substitutes
6. sugar free drink mixes or soft drinks- use sparingly, current research suggests the chemical sweeteners may lead to a toxic addiction which is poor for your health

So by carefully adding the above selections into your daily diet plan, you can effectively increase the flavor and variety of the foods you eat daily but still retain good diabetic health.