The Benefits of a Diabetic Diet Plan

A diabetic diet plan is a well-balanced meal plan that includes lots of whole grains and vegetables. According to the American Diabetes Association's (ADA) publication of the 2007 National Diabetes Fact Sheet, 23.6 million people in the U.S. have diabetes, and an additional 57 million people are in a pre-diabetes state. Individuals with Type I, Type II, Gestational, or pre-diabetes can benefit from a diabetic diet, as well as non-diabetic individuals wishing to limit their sugar intake and follow a more balanced meal plan.

A diabetic diet plan is not a diet in the conventional, commercial use of the term which implies weight loss, but is an overall eating plan that includes balance and healthy food choices. Individuals with diabetes have difficulty metabolizing sugar, or blood glucose. Glucose is found in most of the foods we eat, and is not limited to refined sugar. Carbohydrates, fats, and the sugar found in milk (lactose) and fruit (fructose), all affect blood glucose levels. It is important for diabetics to understand that blood glucose levels must be closely monitored, even if refined sugar is not consumed.

Complex Carbohydrates Versus Simple Carbohydrates in the Diabetic Diet

Carbohydrates are found in three main types of food: starch, sugar, and fiber. Simple carbohydrates are easily broken down by the body and are a source of quick energy that is often followed by what is commonly refer to as a sugar crash. Simple carbohydrates are found in refined sugar, fruit, honey, and white flour. Simple carbohydrates cause spikes in blood glucose that can make diabetes more difficult to manage, so foods containing complex carbohydrates should be consumed instead when possible. However, the total amount of carbohydrate consumed is more important than the type of carbohydrate consumed.

Complex carbohydrates are more difficult for the body to break down, so absorption of the carbohydrate by the body is slower. Because they are absorbed more slowly, complex carbohydrates are a source of longer lasting energy. Complex carbohydrates are found in starches like pasta, potatoes, peas, and in fiber such as whole grains, nuts, and beans. The ADA recommends limiting the amount of carbohydrates consumed by diabetics to help "keep your blood glucose levels in your target range." Your doctor and nutritionist can help you determine your target carbohydrate range based on your age, weight, and the severity of your diabetes.

Diabetic Guide to Sugar and Diabetic Sugar Myths

Sugar does not cause diabetes, and contrary to popular myth, most diabetics can enjoy sugar and simple carbohydrates on occasion. Complex carbohydrates are more satisfying and can be enjoyed in larger portion sizes, but if you watch your total carbohydrate count, you can enjoy a simple carbohydrate, even refined sugar, on occasion and in small amounts. With the consent of your doctor and nutritionist, you can have a slice of birthday cake, cookies, or even chocolate. The problem with refined sugar and any simple carbohydrate is that the high carbohydrate count is condensed into smaller portion sizes, so it can be easy to over indulge.

Good Fats Versus Bad Fats and Their Importance in the Diabetic Diet Plan

Fats are essential for good nutrition and a healthy diet. Good types of fats include monounsaturated, polyunsaturated, and omega-3. Good fats are found in a wide variety of foods including Canola oil, fish and nuts. Bad fats are saturated and trans fats, and are found in butter, shortening, and processed foods. Whenever possible, trans and saturated fats should be replaced by monounsaturated, polyunsaturated, and omega-3 fatty acids. In fact, many dieticians recommend eliminating trans fats completely. When replacing bad fats with good, understand that all fats are high in calories. Be conscious of portion size, and do not consume too many calories from fat. The ADA recommends that diabetics "eat less than 7 percent of calories from saturated fat."

Following a diabetic diet plan can also be beneficial for individuals with insulin resistance and polycystic ovarian syndrome. Anyone wishing to maintain a healthy weight, normal blood glucose levels, lower cholesterol levels, and better overall health will benefit from the balanced nutritional guidance of a diabetic diet and its focus on limiting carbohydrates.

If you suspect you may suffer from diabetes or pre-diabetes, it is important to be tested by a medical professional as soon as possible. When newly diagnosed with diabetes, a qualified nutritionist can help get you on the right path toward a healthy diet plan that satisfies your cravings and helps to keep your blood glucose in check.