Diabetic Diets

Protein’s Affect on Blood Sugar Levels

Much the same as fiber, eating quality protein with your snacks and meals can have a
positive affect on your blood sugar levels. By combining protein and carbohydrates you
will slow the digestions of the carbohydrates in your body. This slowing down will
prevent your blood sugar from spiking as the result of too many carbohydrates in your
system.

This does not mean that you should eat more protein than is recommended in one meal.
Doing so can lead to other problems down the road.   But if you are a diabetic, skipping
protein in your diet is not a good idea. For diabetics who are vegetarians or that don’t eat
a lot of any protein it is important to find a source that can be consumed on a regular
basis.

There are many other sources of high-quality protein that does not include animal meats.
Other protein sources can include:

*    Tofu is a source of protein that can be prepared in a variety of ways including
dessert tofu
*    Nuts are an excellent source of protein but can be high in fat too. Read nutrition
labels and enjoy in moderation
*    Seeds such as flax, pumpkin, and sunflower can be eaten as a source of protein
*    Beans and other members of the legume family. There are many ways to prepare
beans from chili to cold salads
*    Protein powders are available to sprinkle on cereals or to make into shakes for
drinking
*    Fish sources – be aware that large fish contain high levels of mercury and should
only be eaten once or twice per week

When making protein choices, go for a lean cut whenever possible. Even though protein
has a positive affect on blood sugars excessive fat can cancel out the benefit and turn it
into a health risk. Enjoy high-fat meats or heavily processed meats on rare occasions and
eat a wide variety of proteins.

Meal Planning for an Active Diabetic

Physical activity is recommended for any person to stay healthy. But for a diabetic it
now only increases energy levels and can help maintain an ideal body weight it also helps
to control blood sugars. But an active diabetic needs to take extra care and precautions to
ensure they are getting enough fuel for their body so their blood sugars do not drop
dangerously low – known as hypoglycemia.

The amount you exercise is going to determine how much you are going to eat on your
diabetic meal plan. The more physically active you are the higher your nutritional
requirements and the higher your risk is for developing hypoglycemia. The best practice
when you are just starting out is to monitor your blood sugars before and after working
out and during if you feel it is necessary. It is important to listen to your body and stop if
you are feeling light-headed or are experiencing any of the other signs associated with
low blood sugar.

Before you work out, have a snack that is going to sustain you for a long period of time
without spiking your blood sugar levels. A granola bar eaten with a handful of nuts is a
good choice as it combines a carbohydrate that is high in fiber and a high-quality protein.
The food that you eat before working out should have a high-fiber content, this will slow
down the breaking down process of the carbohydrates in your system and you will be
sustained for a longer period of time.

Drink plenty of fluids (preferably water) when you are working out to stay hydrated. In
case of an emergency, carry glucose tablets with you at all times or some hard candy that
will quickly raise your blood sugar. At other times of the day, eat balanced meals to
maintain your energy.

High-Fat Foods and the Affect on Blood Sugars

All diets should use fat in moderation as it can lead to an unhealthy body weight and
heart disease. For a diabetic, controlling fat intake is important for the previous reason in
addition to the negative affect it can have on blood sugars. Fats can be put into many
different categories – healthy, non-healthy, saturated, non-saturated, trans-fat, and more.
But the bottom line with any of kind of fat is to enjoy in moderation.

When you eat food that is high in fat (for instance a cheeseburger), your short-term blood
glucose reading may come back as fine. But since fat acts much like protein and it slows
down the digestion of carbohydrates you may notice a higher than normal blood sugar
many hours later. It is hard to plan for such a spike because it is quite delayed compared
to other foods that are eaten that raise blood sugar.

The best advice is to choose natural, healthy, unsaturated fats and oils whenever possible.
You can do this by reading your food labels carefully as the different kinds of fats are
listed on most food labels. Excessive fat intake will also cause you to gain weight and
that is another way blood sugars can spiral out of control. Extra body weight that you
carry around is taxing on your systems and will affect how your body uses and needs
insulin.

Healthy fat choices include:

*    Avocado – oil or the fruit itself
*    Sesame, olive, or canola oil
*    Black or green olives
*    Peanuts and peanut butter (this doubles as a protein choice)
*    Sesame seeds

Additional fat choices that should be used in moderation:

*    Butter or margarine
*    Walnuts
*    Salad dressings
*    Mayonnaise
*    Pumpkin and sunflower seeds

If there are any questions about a type of fat and what a serving size should be, contact
your doctor or dietician for more information.