Diabetic Diet
21st September 2008
Being a diabetic doesn't necessarily mean that you have to be on diet for the rest of your life. If you have a relatively normal weight and no other serious medical conditions, you just need to be careful and adopt a healthier way of eating. You are, however, doomed to spend hours in the supermarket every week reading each and every label of each and every foodstuff you want to put in the trolley, but I really wish that everybody took the time to do that!
So many people are caught out by the terribly misleading claims splashed all over certain products - "Low fat" written in big letters could be distracting you from the fact that the product contains 30% sugar and some "diabetic" ice-creams actually contain more sugar than normal soft scoop vanilla. As a diabetic, foods with both high fat or sugar content should be avoided. This doesn't mean that you have to do without your favourite treat though, just make sure you choose the product with the lowest percentage fat and sugar, a small change can make a big difference to your health.
Most supermarkets have started to use nutrition labels on their products, which give details of both the product's ingredients as well as the daily recommendations of calories, fat and salt recommended for adults. Hopefully the "traffic light" system will soon be in place, where healthy foods receive a green sticker, normal an amber sticker and unhealthy a red sticker. This would save everyone a lot of time and effort, but until then, please don't be mislead by a product's packaging. Remember that these companies are all competing fiercely for you to buy their product and are more concerned with their profit than your well-being!
In order to eat a balanced diet, it is important that you eat foods from all five main food groups - starch, fruit and vegetable, meat and fish, milk and dairy and last, but definitely least - foods containing fat and sugar. Starchy foods such as breads, pasta, rice, potatoes and cereals are naturally low in fat and should make up the main part of all your meals and snacks. Always be sure to opt for wholegrain varieties though, such as brown rice and wholemeal bread or pasta. Fruit and vegetables are an excellent source of soluble fibre, are low in fat and calories and contain vital vitamins and minerals which help to maintain a healthy heart. Try to stick to the five portions a day rule, whether you choose frozen, fresh, canned, dried or juiced.
Meat and fish are good sources of protein, vitamins and minerals, but should be eaten in moderation. Choose lean cuts and remove any excess fat and skin from chicken pieces, etc. Try to avoid fatty meats like burgers and sausages and opt for oily fish like sardines or mackerel as often as possible. Although a good source of calcium, dairy products should make up a much smaller part of your diet than starch and fruit. Always try to choose low fat options when buying milk, cheese or yoghurt.
There is nothing wrong with having the odd treat, as long as you are sensible - choose a slice of apple pie (± 14% sugar) instead of a portion of sticky toffee pudding (± 40% sugar). Sugary drinks should only be consumed in the case of a hypoglycaemic reaction (hypo) when the sugar levels are too low. Again, when buying refreshments, please study the labels carefully - most iced teas, milkshakes and even innocent looking fruit juices are jam packed with sugar!