First things first. If you notice in the title I used nutrition but also placed the word diet in there. This is because I really don't consider there is a "diet" for diabetics. At least, it shouldn't be called that but many people are familiar with it and used to seeing it used for an article like this. The word, though, seems to imply something temporary with a specific, short-term goal in mind. The average diet from the average client (especially here in America) is horrible and in desperate need of fixing.
And so I tell my clients that instead of looking for a "diet", look for a new nutritional plan that is much more healthier and will become a permanent change and not something short term. Making gradual changes, with the ultimate goal being to improve your eating, should seriously be considered whether you have diabetes or not. So think long term and you'll be thinking a lot longer with a longer, healthier life.
Now, before you get into making any of these changes, let me state that you should always discuss things with your doctor first. Especially since some changes could affect your condition and the medications you may already be taking. That being said, when this article talks about nutrition, if refers to everything you ingest that your body uses. Obviously this includes food but also supplements (like vitamins, minerals, and herbs- some of which can be found in food) and drinks, too. The best way to meet all your nutritional needs are through food but sometimes you may need a little extra in which case supplementation may be necessary.
For diabetics, you may find supplementation with some or all of the following very helpful in maintaining or lowering blood sugar. There are many more supplements out there that you may have read about or are taking but for purposes of time, and space, I'll limit this list to the most common to find and easy to use. Also, for the same reasons, this list is just the names and no doses or information. Due to the limit on space, I apologize for this but there is an abundance of information available online nowadays and most vitamin store sales people, in my opinion, have some knowledge of these. These supplements to your nutrition (vitamins, minerals, or herbs) are:
Chromium picolinate (there is a GTF-Glucose Tolerance Factor form more helpful for diabetics)
- Vanadyl sulfate
- Fenugreek
- Cinnamon
- Gymnema sylvestre
- L-carnitine
- Spirulina
- Fiber- psyllium husk (like in Metamucil)
Some of these are listed in their more readily available forms and/or the ideal form for diabetics to use. While taking all these supplements may not be for everybody, financially, some of them can really benefit. I've given you a good head start here so you can investigate a little further and see which will work best for you.
With supplements out of the way the bulk of this article on nutrition should be about nutrition! One of the best diets I've seen out there for diabetics would be the glycemic index. This, essentially, assigns a number to all foods based on the impact it will have on your blood sugar compared to glucose (sugar). So glucose would have a number of 100 (since it is sugar and will raise you blood sugar rapidly) and a fruit, for example, like grapefruit would have a number of 25 because it will not impact your blood sugar as glucose will. Many diets have based themselves on this scale so you can choose one and try it or just watch your glycemic index on your own.
Some of the more popular diets based off the glycemic index are; Atkins, South Beach, Nutrisystem, and Zone. Many times you will be assigned a GI (Glycemic Index) number to follow meaning you choose foods that number or below. I've used a GI of 45 for many diabetic clients with success. You learn more about foods and how they will impact your blood glucose and how to pair them with protein or fat (and fiber) to help lower their GI a little. You can also learn about GL (Glycemic Load) or, pretty much, the impact a meal will have on your body. This truly is what a diabetic should be monitoring and learning about, anyway. After all, the glycemic index was designed specifically for diabetics back in the early 1980s! With diabetes (and obesity) almost at epidemic proportions its no wonder that many diets are basing their principles off it.
One of the more important things a diabetic should have in his diet I've also included in the supplement section since it may be easier, on some days, to just take it in supplement form if you weren't able to in your diet that day, and that is fiber. Fiber helps in many ways but most important to diabetics is that it can inhibit or slow the absorption of carbohydrates, as well as other nutrients or medications, so watch how you take it. Basically, if you are going to have a high carbohydrate meal then be sure to have fiber in there as it will keep your blood sugar from going as high as it would without the fiber. In fact, if you look up the GI or GL formula you will see that you subtract the amount of fiber because its that effective.
So, in conclusion, I've only merely touched upon many of the nutritional aspects a diabetic should include. Unfortunately, due to space I could not go into many more of the other aspects, like meal timing and portion control or about eating lean proteins and "good" fats and what they are. The good side is that these are things you will learn along the way if you choose to follow one of the above diets I mentioned or even if you investigate and try to follow the glycemic index, or something similar, on your own. As with anything in health and fitness, though, always consult a doctor before beginning any type of routine. Best of luck and be healthy!
Anthony Ferrara, FitOrbit Trainer
Online personal training with FitOrbit is the proven way to reach your fitness & weight loss goals. Created by legendary fitness legend Jake Steinfeld of Body by Jake, having an online personal trainer is the all-in-one complete solution that eliminates the guesswork and guarantees results! At FitOrbit, you'll get one-click access to the world's best fitness and weight loss online personal trainers anytime, everywhere! If you are constantly on the go, online personal training is for you because it is convenient, affordable and it really works. Visit http://fitorbit.com for more information. Start training with me! http://trainers.fitorbit.com/personal-fitness/AnthonyFerrara
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