YOUR DIABETIC DIET AND YOU - HOW TO LIVE A LONG AND HEALTHY LIFE WITH

DIABETES

Chapter 10: Losing Weight And Controlling Blood Sugar Chapter 11: Using The Food Pyramid In Diabetic Diets Chapter 12: The Tlc Diet For Diabetics

Chapter 13: Tips For Revamping Favorite Recipes

Chapter 14: The Link Between Obesity And Diabetes

Chapter 15: The Role Of Fiber In A Diabetic Diet

Chapter 16: How To Use The Glycemic Index Chapter 17: High Glycemic Foods

Chapter 18: Combining Food To Control Diabetes And Reduce Obesity

Chapter 19: Complications In Type 1 And Type 2 Diabetes Chapter 20: Carbohydrate Counting Diet

Chapter 21: Benefits Of A Healthy Diabetic Diet

Chapter 22: Benefits Of The Carbohydrate Counting Diet Chapter 23: Adjusting Your Diabetic Diet For Special Occasions

Chapter 24: Artificial Sweeteners For Diabetics

Chapter 25: Diabetes And Obesity Can Cause Depression Chapter 26: Good Gylcemic Foods

Chapter 27: Healthy Eating Guidelines For Juvenile Diabetes

Chapter 28: Satisfying A Diabetic Sweet Tooth

Chapter 29: Good Carbohydrates And Bad Carbohydrates Chapter 30: Easy Meal Planning For Diabetics

Chapter 31: Free Foods In A Diabetic Diet

Chapter 32: Diabetic Diets – Consistency And Variety Chapter 33: Dinner Ideas For Women With Gestational Diabetes

Chapter 34: A Diabetic Diet For Vegetarians

Contents Chapter 1: Diabetic Diet Chapter 2: Reading Food Labels

Chapter 3: The Effect Of The Glycemic Index On The Body Chapter 4: The Glycemic Index And Diabetic Diets

Chapter 5: What Is Hypoglycemia? Chapter 6: Protein's Affect On Blood Sugar Levels

Chapter 7: Weight Control In Diabetes Management Chapter 8: Proper Nourishment For Pregnant Women With Diabetes

Chapter 9: Keeping On Track With Your Diabetic Diet

Chapter 1: Diabetic Diet

Vigilance regarding your diet can not only help you control your diabetes, but can also eliminate the need for insulin. Many people with Type II diabetes are

often prescribed tablets or pills in an attempt to control their condition prior to having to use insulin. By following a proper diabetic diet, someone diagnosed

with Type II diabetes, which has reached epidemic proportions throughout the United States, can either prolong the need for insulin or continue to treat their

condition with more convenient medications. People with diabetes have a difficult time breaking down carbohydrates in

their system. Carbohydrates are a large group of foods that are necessary for a balanced diet. While many people assume diabetics must avoid sugar,

this is just one example of carbohydrates. In addition to foods rich in white sugar, carbohydrates include white bread, pasta, rice, potatoes, some

vegetables and fruits as well as anything rich with white flour. Carbohydrates are a complex group of foods and different groups cause different effects to the blood stream. While diabetics have a difficult time breaking down any carbohydrates in their blood stream, those with the highest Glycemic Index rating take the longest to break down in the blood stream and cause the most harm.

By following a diet with limited amounts of carbohydrates, being aware of the Glycemic Index and learning which carbohydrates are the most harmful

to a diabetic diet, someone with this potentially life threatening condition can keep this disease at bay. If you have recently been diagnosed with Type II diabetes and have been given medication by your doctor as well as diet suggestions, follow the doctor's instructions. Diabetics tend to be in denial more than any other group of patients and remain the most non compliant. By following a good diabetic diet and taking your prescribed medication, you can live a full and normal life span.

A diabetic diet should include limits on carbohydrates and increases in protein.

Sugars should be eliminated as well as white flour. Pasta and rice are also rich in carbohydrates. One way someone can follow a good diabetic diet is to

follow some of the low carb diets that were popular some years back. Many

of these diets either eliminated or limited carbohydrates. There are also many different diabetic cookbooks for those with this condition that can help a

person live a happier, healthier life. It is unfortunate that so many people are continuing to be diagnosed with diabetes. The good news is that there is plenty of information out on the

market with regard to cookbooks and even on the internet regarding how a

diabetic diet can help someone with this disease. Diabetes takes a toll on the human body after a certain period of time. By following a good diabetic

diet, one can reduce the toll of the disease and live a longer and more fruitful life.

Those with diabetes should become aware of the gylcemic index, follow a

diabetic diet, see their doctor regularly, monitor their blood sugar and take their medications as prescribed in order to avoid complications that can arise

from this disease.

Chapter 2: Reading Food Labels

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On all packaged food that you buy, there is a food label that includes important

information to a diabetic. You need to learn how to read them properly and know what the different numbers and percentages mean to you and your

diabetic diet. Below is an overview of the basic information you need to know about food labels.

Whether you are counting carbohydrates, are following the exchange diet, or you are on the Therapeutic Lifestyle Changes (TLC) diet you can increase

your chances for success by reading your food labels and understanding what they mean.

The ingredient list is a good place to start before looking at the numbers in

the food label. Where is sugar on the ingredient list? The closer it is to the beginning of the list the more of it is present in the food. That goes the same

for all ingredients; manufacturers list the ingredients in order of the amount that is in the product. If there are things in your food that do not work well

for your blood sugar on the list it should be avoided or eaten in moderation. Look at the serving size and compare that to the number of carbohydrates is in a serving. Most servings of carbohydrates for a diabetic are 15 grams. If

one serving is higher than 15 grams you will have to eat less than the suggested serving size to stay on track with your meal plan.

Sugar-free foods may grab your attention as something safe and yummy to add to your shopping cart. But look at the carbohydrate count first. Most

foods that are made sugar- free using artificial sweeteners and sugar substitutes have higher carbohydrate counts.

Check the fat content too, look for a low percent of your daily intake and ideally it will be monounsaturated as opposed to polyunsaturated or

saturated fats.

Chapter 3: The Effect Of The Glycemic Index On The

Body

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The Glycemic Index was discovered in 1981. It determines the rates of how different carbohydrates effect the body. The Glycemic Index is especially

important to those who suffer from diabetes who need to watch their blood glucose. Diabetes have a difficult time breaking down glucose found in many

carbohydrates and digesting them normally. This causes kidney and sometimes liver damage. The effect of the glycemic index on the body is that it allows people to know which carbohydrates are the ones that can cause the most damage and those that break down easily in the system. The effect of the glycemic index on the body is crucial to anyone who wants to

monitor their blood glucose level. For example, certain foods, such as vegetables and fruits, with the exception

of the potato, can be good glycemic foods. They are low on the glycemic index and tend to take a long time to break down in the body, giving the system

plenty of time to absorb the sugars and eliminate them without causing too much damage to the body. Other good glycemic foods include whole wheat

pastas and certain types of rice. There are many excellent whole wheat pastas on the market today that make a wonderful substitute for traditional pastas that are made from white flour.

By being aware of the glycemic ratings, the effect of the Glycemic Index on

the body can also assist a person who wants to avoid those carbohydrates

that absorb quickly into the system and are the most difficult to digest. These include white breads, refined sugars, baked potatoes, rice, items made with

white flour. By understanding he ratings of these carbohydrates, a diabetic can be educated to know the effect of the glycemic index on the body.

Years ago, people with diabetes would simply be told to avoid carbohydrates.

It was not until 1981 when the medical community began rating different carbohydrates as to their impact on the system. It became apparent to

medical researches that certain carbohydrates absorbed quickly into the system and others absorbed more naturally and were more

desirable alternatives to the high-rated carbohydrates. By 1981, the medical community was discovering he effect of the glycemic index on the body not

only pertaining to diabetics, but to others as well. The effect of the glycemic index on the body gave birth to some very popular low-carb diets such as The

South Beach Diet and other diets that monitored carbohydrate ratings. The effect of the glycemic index on the body can assist a person who is watching his or her carbohydrates, either due to diabetes or a diet, to

determine which carbohydrates are more dangerous for their body than

others. A person who has been diagnosed with diabetes should familiarize him or her self with the Glycemic Index as soon as possible.

Diabetes can be controlled by a healthy diet. By learning about the Glycemic

Index, one can empower themselves to learn which foods should be avoided and which foods can be beneficial to their health. All individuals can benefit

from the Glycemic Index, but this information is particularly invaluable to someone with diabetes.

Chapter 4: The Glycemic Index And Diabetic Diets

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The glycemic index diet is one that many diabetics find useful. The diet is

based on assigning foods a ranking that indicates that food's effect on blood sugar levels. This can be a valuable tool for diabetics, especially ones that

have been newly diagnosed as it can take some of the guess work out of meal planning and what foods to eat.

The glycemic index (GI) diet indicates foods that have a low GI value meaning they will take a longer time to have an effect on blood sugars and

ones that have a higher value – they will act quicker to raise blood sugars. A diabetic is still going to have to use another means to decide what foods to eat though – such as the food pyramid or an exchange list as not all items on the GI diet are as healthy as they could be. Meaning a food that has a low index does not mean it is a better choice for you than some foods that are on the higher end of the scale.

Using the GI diet as your sole source of meal planning is not recommended

not only because the values are not indicative of the healthiest choice but also because not all foods are listed. If you are basing your diet on this

method and want to add other foods that do not have GI rating you are not going to be able to properly plan. Until more information is researched on

the diet or it is made more comprehensive it should be used with an

approved diet for diabetics such as the exchange diet or the carbohydrate counting diet.

If you want more information on how to incorporate the GI diet with your current meal plan, consult with your dietician or a diabetes educator.

Chapter 5: What Is Hypoglycemia?

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Hypoglycemia is a symptom of people with diabetes Type I and Type II. It

occurs when people have too little sugar, or glucose, in their blood. While this often is the result of medication from diabetes, hypoglycemia has many

different causes and can affect anyone. Those with this disorder present with low blood sugar. This can be temporary and easily fixed by protein or

food. In some cases, people who have been fasting can develop low blood

sugar. Often, this is quickly cured by protein. It is a common misconception that someone suffering from hypoglycemia

should be given something sweet to alleviate the condition. The truth of the matter is that those suffering from hypoglycemia are usually lacking protein

and a food high in protein can alleviate their symptoms. Peanut butter is an excellent choice in helping someone suffering from hypoglycemia.

In some cases, however, hypoglycemia is a disease as it occurs for many

different reasons in a person. The best way to define hypoglycemia is to say that it is the opposite of diabetes. While people with diabetes need to avoid

sugar as they have an abundance of glucose in their blood, those with

hypoglycemia have low glucose levels and need to replenish the sugar or glucose in their blood. In many cases, those with diabetes may develop

hypoglycemia as a reaction to insulin or diet. This is different than someone who experiences hypoglycemia on an occasional basis, usually the result of

not eating properly. Symptoms of hypoglycemia include shakiness, anxiety, heart palpitations, sweating, dilated pupils, coldness, feeling of fainting, clamminess. These

symptoms are triggered by the loss of glucose that affects the brain If untreated, a person with hypoglycemia can fall into a diabetic coma and

even die from the hypoglycemia. If someone is suffering from hypoglycemia, they should be given something to eat rich in protein to avoid falling faint or, in the worst case scenario, falling into a coma.

Other symptoms of hypoglycemia include physical symptoms such as vomiting and abdominal pains as well as hunger. As hypoglycemia

continues, neurological symptoms may include difficulty speaking, slurred speech, fatigue, anxiety, lethargy, delirium, headache, stupor, abnormal

breathing and finally, coma. One of the first things that a doctor will do to treat someone with hypoglycemia is to determine the circumstances that caused the disease. A

physical examination is necessary and blood samples will usually be taken. Many cases of hypoglycemia are unexplained as no sample is taken from the

blood before glucose is given to relieve the symptom. In many cases, hypoglycemia is nothing to be concerned about. It can

simply be the reaction of malnutrition or fasting. Many people experience hypoglycemia without even knowing it. If it continues to be a problem,

however, many people will seek medical attention to determine the underlying cause of the illness.

For the most part, hypoglycemia has many common causes and for those

who experience the symptoms, testing by a medical professional is necessary to determine the etiology of the cause of hypoglycemia. In a good number

of cases, the cause for hypoglycemia is never determined and the situation resolves itself.

Chapter 6: Protein's Affect On Blood Sugar Levels

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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 effect 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.

Chapter 7: Weight Control In Diabetes Management

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It is imperative for a person with diabetes to manage their blood sugar and

carbohydrate intake. This is the objective of diabetic management. Unlike people without the disease, diabetics do not process certain sugars and

carbohydrates through their system, which increases the glucose level in their blood. Glycemia is the term used for the measure of glucose in your blood.

People who have diabetes have to measure the amount of glucose in their

blood several times a day. Monitors are provided to people with diabetes by their physicians so that they can do this. There are many different monitors

on the market today that make monitoring blood glucose levels easy and painless.

There are several reasons as to why certain people are prone to acquiring

diabetes. Although there is a genetic link to the disease, weight also plays a significant role in diabetes. People who are considered obese have an

increased chance of acquiring diabetes and poor weight management makes it difficult for them to control the disease.

People who are overweight can, in some cases, eliminate the condition by losing weight. If, for example, a significant gain in weight caused a person

to acquire Type II Diabetes, a proper diet and elimination of the obesity can reverse the condition of the disease. Weight control in diabetes management

is not only essential in treating the disease, but can also actually reverse this potentially life threatening condition. There have been many instances where those who have been obese and who have lost weight have also lost diabetes. This reversal effect, however, only works with those who contacted the disease by being overweight. Those who contact diabetes

through a genetic disposition cannot reverse the condition.

Weight control in diabetes management can take many facets. From eating the correct foods and eliminated carbohydrates, particularly those that are

high on the Glycemic Index, from your diet, you can not only lose weight, but manage the disease.

Exercise is crucial for everyone. It raises our energy level, keeps us active, improves our mental state, is instrumental in treating depression but is

essential when managing diabetes. By exercising, a person with diabetes can

not only better control the glucose in their blood as active muscles can better eliminate blood glucose than idle muscles, but exercise is an excellent way to

implement weight control in diabetes management. Weight management in diabetes is one of the more important aspects of treating this condition. Other ways in which someone can manage their

diabetic condition is to take the proper medication as prescribed by your physician and be certain to monitor your blood glucose with a testing device.

Many diabetics, especially when first diagnosed, are in denial. Diabetes are among some of the most non compliant patients treated by physicians,

which can be dangerous to the patient and frustrating to the doctor. By

following doctor's orders, eating the proper foods, taking prescribed

medication, monitoring your blood sugar levels and watching your weight, you can stave off harmful complications of this disease. Weight control in diabetes

management is one of the first methods in treating your condition,.

Chapter 8: Proper Nourishment For Pregnant

Women With

Diabetes

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Pregnancy is probably the most wonderful thing that could ever happen to any woman. This is why proper nutrition and nourishment—despite having a

chronic illness such as diabetes—should be paid attention in order to ensure

the health and well being not only of the mother but of the baby as well. One of the most important aspects of pregnancy that should be paid attention

to is proper nutrition. This cannot only be achieved by eating a variety of foods from different food groups but also by taking in prescribed

supplementation. Since not all pregnant women are very tuned into eating a broad range of foods that are good sources of crucial nutrients during

pregnancy, taking in supplements such as calcium, multivitamins and iron is

necessary to support the growing baby inside the womb. Ideal nourishment

Generally, pregnant women are advised to eat well-balanced meals that comprise of foods coming from all food groups so she can provide the proper

nourishment for the baby and herself. Good nutrition by eating healthy foods and a well-balanced diet does not only ensure that the baby gets the nutrients

he or she needs but this also help in minimizing some of the pains and discomfort caused by the symptoms of pregnancy.

To achieve optimum nutrition, pregnant women are advised to consume

foods that are rich in folate, calcium, iron, vitamins, and minerals that can be found in whole grain breads, pastas, brown rice, fruits, vegetables, fish,

lean meats and dairy products. The following are just some of the nutrients pregnant women need during the gestation period.

- calories. Pregnant women are advised to take in about 300 extra calories

coming from a balanced diet of fruits, vegetables, protein, and whole grains are needed everyday to maintain a healthy pregnancy.

- protein. Protein nourishment is very important during pregnancy because it provides the building blocks for the baby's growth especially in proper brain

development. Pregnant women with diabetes are advised to aim for 30 grams of protein or more daily that should come from various animal and

dairy products such as cheese, eggs, fish, chicken, beef, lamb, yogurt,

cereals, grains, pasta, legumes, beans, peanuts, broccoli, peas, and leafy green vegetables.

- Vitamin C. Enough supply of Vitamin C is quiet significant for a pregnant

woman because it strengthens her immunity and helps in building strong

collagen, bone and teeth for the growing baby. Since Vitamin C cannot be restored in the body, a fresh supply is needed daily to ensure that the

mother gets enough of this nutrient. Excellent Vitamin C sources include green leafy and yellow vegetable as well as yellow fruits.

- calcium. For bone and tooth formation, calcium intake is another significant nutrient pregnant woman should increase. Experts say that about 1,200 mg

of calcium daily is recommended for lactation and pregnancy. Calcium sources include dairy products and green leafy vegetables.

- iron. Iron is a very important mineral needed to avoid the possibility of iron-

deficiency anemia during pregnancy. The recommended iron intake for pregnant women is 30 to 50 mg that should come from lean meats, dark

green leafy vegetables, eggs, and whole grain cereals. But since it is difficult to get enough iron in diet intake alone, the doctor usually prescribes iron

supplement.

Pregnant women with diabetes should be more particular about their eating patterns now more than before because maintaining proper levels of glucose

can highly contribute to the overall of both mother and child.

Chapter 9: Keeping On Track With Your Diabetic

Diet

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Once you have taken the time to plan your meals for the week including snacks and have gone grocery shopping you are all set for a week's worth of healthy

eating. Well, if you can stick to your plan and only eat the foods that you bought you will be. This is easier said than done though. Everyone needs a break from a strict eating plan, but you need to know how to get back on track and stay motivated to follow your diabetic diet.

Different people with have varying reasons as to why it is hard for them to

stay on track. For some it may be they are not giving themselves enough variety in their diet from day to day or even week to week. This is an easy

dilemma, do some research by talking to other diabetics and your dietician for suggestions on how to mix up your eating plan.

If you are feeling alone and a bit resentful that you can't eat what you want and when you want. You should consider joining a support group for diabetics.

Not only can they help you through the times you want to cheat on your diabetic diet they can also provide emotional support. If you are the only

person in you family with diabetes you may feel quite alone and if they are not supportive (and eat things in front of you that you cannot have) you also

may feel angry. Talking to someone that has been through the same thing will help and provide the motivation that is needed to stay on your meal plan.

Sometimes money can be a factor in not being able to stick with a meal

plan. The higher quality foods can be more expensive than the quick and

easy convenience foods. Whenever possible, try and make foods that have been processed as little as possible like produce.

Chapter 10: Losing Weight And Controlling Blood

Sugar

If you are a diabetic and are overweight or considered clinically obese, you

can improve your overall health and the management of your diabetes by losing weight. It may seem like an overwhelming goal if you have tried in

the past to lose weight and have failed. But there are steps you can take and support you can utilize to help you reach your goals.

The first step to losing weight is to set a short-term goal for yourself. You can do this on your own but can also get help from your doctor or a dietician.

A good goal when starting to lose weight is to take a small percentage of your overall weight and aim to lose that much in your time

frame. For instance, if you weigh 200 pounds aim to lose weight 5% of your

body weight to begin (10 pounds). When you lose weight as a diabetic you

are helping your body by lessening your insulin requirements. Weight loss will also assist you in keeping your blood sugar levels under control.

Another method to lose weight is physical activity and exercise. Getting your

body moving will increase your metabolism and that act will assist in losing weight too. Not only will increased metabolism aid in weight loss, it will also

help in controlling blood glucose levels. Your body will be processing food more efficiently.

Diet and exercise go hand-in-hand with weight loss. It also takes patience and time but as you begin the road to weight loss the benefits you will derive as a diabetic will begin right away. And as you reach your goal weight you will gain better control of your blood sugars. If you are having difficulty losing weight on your own, speak to your doctor about other options that are available to you such as medication or possibly surgery.

Chapter 11: Using The Food Pyramid In Diabetic

Diets

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In grade school everyone was taught the food pyramid and the different food groups that make it up. It is recommended for a balanced and healthy diet to vary your diet and follow the food serving suggestions from the pyramid. As adults, people rarely pay as much heed to it if any at all. But once you have been diagnosed with diabetes it is time to take a refresher course on the different food groups.

There is a food pyramid that is available specifically for diabetics known as the Diabetes Food Pyramid. It is divided into six food groups just like the

standard version. The way the two pyramids differ is that the diabetic version lists foods together that have the same or similar carbohydrate

content instead of the regular version that does it by food groups alone. This

lay out makes it easier for diabetics to make food choices based on information that can have a negative impact on blood glucose levels.

Some of the differences you will notice are that cheese is placed in the meat group instead of the dairy group as a protein and the serving size will be

equivalent to other proteins in the same group. You will find starchy vegetables such as potatoes and corn in the bread and grains section because

they act in a similar manner by raising blood sugars. Another difference is the actual serving sizes, especially in the bread and grains group. A diabetic has to monitor the carbohydrate intake at each meal

and it has been found that smaller portion sizes are a good way to manage

this. You can get a copy of the Diabetic Food Pyramid from your dietician, doctor,

or diabetes educator. It is a good reference material to have on hand when you are planning your meals.

Chapter 12: The TLC Diet For Diabetics

The Therapeutic Lifestyle Changes (TLC) diet was developed with more than

diabetics in mind. It is a diet that is recommended to people with high cholesterol, heart or other cardiovascular diseases and those that have been

diagnosed with diabetes. This diet consists of a set of guidelines that provide percentage ranges of

what a patient should eat from each food group. The aim is to provide flexibility in choices while ensuring that the choices made are helpful to the

condition that is being treated. In the beginning it is a good idea to partner with a dietician to ensure the calculations that you are making are accurate

and that you are making the best food choice decisions. The TLC diet provides the following eating guidelines:

* The total amount of fat that is eaten in a day should add up to less than 25-35% of the calories that are consumed * Of the 25-35% fat intake it should be broken down into the following categories: saturated less than 7%; monounsaturated less than 20%; polyunsaturated 10% * 50-60% of a

day's worth of calories should be derived from carbohydrates * Eat at least

20-30 grams of high-quality fiber each day * The protein consumed should

equal 15-20% of the calories for the day * Cholesterol should be limited and

kept under 200mg per day

As the diet is a set of guidelines that do not include the calculations necessary to determine if you are meeting the requirements you should

book an appointment with a dietician to understand what you need to do. Once you have been shown how to make the calculations and have been

given a sample meal plan you can use those as a template to create many variations of the TLC diet. You can also glean much of this information by

reading the food labels on packages.

Chapter 13: Tips For Revamping Favorite Recipes

Everyone has their favorite dishes, ones that mom or grandma used to make or new ones that you have discovered on your own. Once you have been

diagnosed with diabetes, you may feel that you can never enjoy these dishes

again (or not without harming your health). But there are ways that you can change old family favorites keeping the flavor but reducing or

eliminating the amount of sugar or carbohydrates they contain. For most substitutions that you are going to make to your recipes, you are

looking for ways to reduce the fat content. Here are some standards that you can use. When your recipe calls for:

* Whole milk try substituting with 2% or 1% instead * Whole eggs try substituting with an egg substitute or use 2 egg whites for every whole egg

called for in the recipe * Sour cream use low fat sour cream or plan yogurt * Baking chocolate try using cocoa powder mixed with vegetable oil (3

tablespoons with 1 tablespoon of oil will equal 1 ounce of chocolate) In addition to the above suggestions, always use light or lower fat versions

of ingredients. Sometimes trial and error is necessary to get the recipe just right, but do keep trying the end result will be worth it when you create a

cake or other dessert that you love and is diabetic friendly. Alternately, you can purchase a diabetic cook book that is full of desserts to

make that will work with your diet. This way you can create new favorites for you and your family to fall in love with. Don't feel that just because you

are a diabetic you cannot enjoy variety in your foods. Keep trying new things while keeping a close eye on your blood sugar levels to add new foods to your growing repertoire.

Chapter 14: The Link Between Obesity And Diabetes

There are two kinds of diabetes, type 1 diabetes and type 2 diabetes. The first type is also known as juvenile diabetes and is usually diagnosed in

childhood. It is the body's cells and the pancreas" inability to produce enough insulin. In type 2 diabetes there is not enough insulin produced for

the body or the body is not making proper use of the insulin that is available. Many studies and doctors have linked an increasing number of people being

diagnosed with diabetes to obesity. When a person is obese or very over

weight they are overtaxing their pancreas (the organ that produces insulin) and this can lead to type 2 diabetes. Being obese is a risk factor for diabetes

but it does not mean you will develop the disease if you are obese. By losing weight and leading a healthier lifestyle you can gain control of this risk factor

either by reducing it or eliminating it altogether. There are other risk factors associated with type 2 diabetes including age and race but of course there is no control over these factors. Studies have

shown that over half of the people diagnosed with diabetes are considered clinically obese. People who are obese and work hard to lose weight can

better manage their diabetes through diet or oral medications instead of

insulin injections. Incorporating a healthy eating plan and regular physical activity will also help to manage the disease.

In addition to being at a higher risk for developing diabetes people who are

obese are at an increased risk for other life-threatening diseases too. Namely heart and cardiovascular diseases, it is in an individual's best interest to

maintain a healthy weight for their body type and health in order to reduce the risks to their health. Medical support is available through your health care provider if needed.

Chapter 15: The Role Of Fiber In A Diabetic Diet

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The role of fiber in healthy diets is very important – it aids in digestion and keep your colon and other organs healthy and functioning properly. It is also a wonder element that should be a large part of any diabetic's diet. You will reap many benefits from including fiber in your diet. If you are pre- diabetic it can assist in delaying the diagnosis of diabetes or if you are already diabetic it can help keep your blood glucose under control.

Fiber will keep you feeling fuller longer – it slows the conversion of carbohydrates in your body which in turn can keep your blood sugars stable.

The type of fiber that a diabetic needs to eat to gain these benefits is soluble fiber (dissolves in water). Some good sources of soluble fiber include:

* Choosing whole grain or whole wheat products instead of white (flour, breads, and cereals) * Eating fresh fruit and vegetables instead of processed

or drinking them in liquid form * Beans, use dried beans in your favorite recipes like chili for a wholesome, high- fiber meal

To ensure that you are getting the most benefit from eating increased amount of fiber, make sure that you are drinking at least eight glasses of

water a day. Remember, this fiber dissolves in water and you need to stay hydrated for it to work properly.

If you are on a carbohydrate counting diet and are using 15 grams of carbohydrates for one serving you can increase the amount you are eating if

that item has high-fiber content. You can subtract the number of grams of fiber in a serving from the number of carbohydrates. For instance if you are

eating an item that has 20 grams of carbohydrates (over the one serving limit) but it has five grams of fiber you can subtract the five from the twenty and it is now only a 15 gram serving.

Chapter 16: How To Use The Glycemic Index

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The glycemic index is a rating of carbohydrates that was developed in 1981

by Dr. David J. Jenkins of the University of Toronto. This concept was developed to help people who wanted to rank carbohydrates based upon how

they affected the blood glucose levels. Different carbohydrates are absorbed into the system in different manners and all take different times to

break down and digest. Carbohydrates that break down and cause rapid

digestion tend to leave the most glucose in the blood stream and cause the most damage to a person who is a diabetic. These carbohydrates are given

a high rating on the Glycemic Index. The carbohydrates that are given a high rating on the Glycemic Index include those made with white sugar, white flour, baked potato, French fried pototoes, white break, pastas made with white flour. Even corn flakes are considered bad carbohydrates on the Glycemic Index. This can be valuable information for anyone who has just been diagnosed as a diabetic and wants

to discover which foods are more beneficial. While most diabetics will be told

to avoid carbs, avoiding carbohydrates all together is not often feasible. For someone who thinks a candy bar is way worse than white bread, the Glycemic

Index can be a real eye opener and can be a great way how to use

the Glycemic Index for someone who is trying to discover which carbohydrates are safer than others.

Another way on how to use the Glycemic Index is to learn which carbohydrates are better for those who are trying to either watch their

carbohydrate intake or who are on a diabetic diet. Some foods, such as fruits and certain vegetables, are low on the glycemic index and take a longer time

to absorb into the bloodstream, giving the body the benefit of the nutrients

while allowing the body to expel the glucose in a more natural way. One caveat when it comes to fruits and vegetables is that baked potatoes are not

considered in the low group in the Glycemic Index. As a matter of fact, potatoes are one of the highest ranking foods in the Glycemic Index. People consume French fries throughout the world like they

are going out of style. Not only are they high in fat and offer little protein, they are also very high in carbohydrates.

Intermediate carbohydrates in the Glycemic Index include foods with a rating

from 56 to 69. These include candy bars, some brown rices and croissants. This an be invaluable news to someone who is learning to develop a diabetic

diet but who is unaware of what foods rank high and rank low. Most people may assume that a piece of white bread is way worse for a

person with diabetes than a candy bar, but this is not true. By learning the different ratings and classifications on the Glycemic Index, a person who is

watching their carbohydrates as well as their diabetic diet can learn some invaluable lessons and learn how to use the Glycemic Index to their

advantage.

Chapter 17: High Glycemic Foods

To Cure Diabetes Naturally Click Here

In 1981, Dr. David Jenkins of the University of Toronto came up with a ranking system for carbohydrates based upon how long it takes them to break down

into the system. Some carbohydrates break down very slowly and those release glucose gradually into the bloodstream and have a low glycemic index.

For people who are diabetes, particularly those who are insulin dependent, a low glycemic index is preferable. These foods allow the insulin or medication

to respond better to the blood glucose and allows for the sugars to break down more naturally.

Other foods are rated high on the Glycemic Index. These foods currently have high ratings and raise the blood glucose level quickly. High glycemic

foods can be beneficial for people who are recovering from high exertion or those suffering from hypoglycemia. People with Type I or Type II Diabetes

should avoid high glycemic foods as they can play havoc with the insulin or medication they are taking.

Some examples of foods that considered high glycemic foods include corn

flakes, white rices such as jasmine rice, white breads and baked potatoes.

People who have diabetes, either Type I or Type II, should avoid these foods as much as possible.

Other foods that are high glycemic foods include those with large amounts of

white refined sugar or white flour. One thing a doctor will tell a patient on how to avoid high glycemic foods is to avoid anything white. This includes

white bread, pasta made with white flour and even cakes or sweets made with refined white sugar or white flour.

High glycemic foods tend to take a long time to digest in the system of a

diabetic. The glucose, or sugar, stays in the blood because the system of a diabetic is unable to process the refine sugars and flours. The glucose stays

in the blood and in the urine causing the diabetic to frequently urinate, experience thirst and hunger more than the average person and sweat

profusely. After a while, this takes its toll on the system of a diabetic. The kidneys

begin to hurt because they are not functioning properly. This is one symptom that diabetics often present with when seeking a physician. They also get

blood in their urine and, in the worst case scenario, they faint or enter into an episode of semi-consciousness, confusion which can even lead to a

diabetic coma. In some instances, a diabetic coma can prove fatal. People who have Type I and Type II diabetes should be very mindful of which

foods have a high glycemic index and avoid these foods in their diet. With

proper diet, medication or insulin and monitoring of blood sugars, diabetics can lead a normal lifespan.

Diabetes is not a death sentence at all. It is simply a condition that many people possess that does not allow their body to break down sugars and

starches through their system so that they digest normally. Diabetes is harmful to an individual who does not follow the advice of their physician,

does not consume a proper diet and does not monitor their blood glucose

levels. People who adhere to the medical guidelines concerning diabetes have just as much of a chance of living a normal life as anyone else.

Chapter 18: Combining Food To Control Diabetes

And Reduce

Obesity

As a diabetic who is trying to lose weight, it is not only important what you eat and how much but what you eat together too. Foods react differently

together and for optimal performance and the best affect on your blood

glucose level there are a few guidelines that should be followed. At each meal you should have a combination of carbohydrates and protein and you can have fat in moderation. The majority of the foods a diabetic will eat

fall under the carbohydrate category, carbohydrates can be found in: * Fruits * Vegetables * Beans * Dairy Products * Bread * Grains

To reduce blood sugars and lose weight, a diet where carbohydrates are

counted and controlled is necessary. Depending on your weight and height your dietician will provide you with a number of carbohydrates that you can

have at each meal. Some carbohydrates are better choices than others; choose fresh and whole wheat whenever possible.

Choosing carbohydrates that are high in fiber can help to reduce your blood

glucose levels and will keep you feeling full for longer. Higher fiber content allows you to eat more an item without suffering the consequences later on.

At each meal, a small amount of protein will help counter-act the carbohydrate's affect of raising blood sugars. Protein will also sustain you

longer and you will not be hungry as quickly if you did not have protein at one of your meals or for snack. Choose high- quality protein that is not

fried. Remove excess fat when it is possible such as chicken skin before eating.

Following a healthy eating plan with the correct number of carbohydrates at

each meal combine with a protein can help you lose weight and manage your diabetes. Make time for exercising in your week too and you are sure to lose

weight and have more energy.

Chapter 19: Complications In Type 1 And Type 2

Diabetes

The long-term effects of improperly managed diabetes on your body and internal organs can be very serious. The different complications range from

eye to heart problems and in severe cases can cause premature death. Heart disease is the leading cause of deaths in diabetics. The best way to prevent damage to your heart is to follow your diabetic meal plan and

participate in some form of physical activity every day. By quitting smoking

you can decrease the chances of developing any heart problems later on in life. Eating a diet low in saturated fats will promote good heart health and a

normal blood pressure too. If blood sugar levels are not controlled they can lead to serious eye and sight problems including blindness. High glucose in your systems will make small

veins in your eyes start to bleed. A regular check-up with an ophthalmologist to check for any signs of damage is recommended once per year. To prevent

this, keep your blood sugars under control. Kidney failure is most common in diabetics who do not control their blood sugars for extended periods of time. When the kidneys fail they are no

longer able to clean the blood. After kidney failure the only two options for treatment are dialysis (you are hooked up to a machine that cleans your

blood) or a kidney transplant. Diabetics should take extra care of their gums and teeth as they are more

susceptible to gingivitis and other gum disease. A semi-annual check up at the dentist with a regular brushing and flossing routine will help to prevent

this disease and the potential loss of your teeth. All of these complications can be avoided or lessened by the proper management of your diabetes. By following the guidelines set for you by

your doctor and checking your blood sugars daily you can lead a long and healthy life with diabetes.

Chapter 20: Carbohydrate Counting Diet

Carbohydrates a very big impact on blood glucose levels as they are converted to sugar by the body in the process of turning the food into energy. Too many carbohydrate servings can increase blood sugar levels. It is important for a diabetic to control the number of carbohydrates that are eaten at each meal and balance the carbohydrates with protein while limiting fat intake.

In this type of meal plan foods are grouped into three different categories: carbohydrates, proteins, and fats. The majority of foods that you eat contain

carbohydrates and this will be the largest food group. Foods in this group include:

* Grains – breads, crackers, rice, cereal, pasta * Dairy – milk, yogurt *

Vegetables that are considered starchy – corn, peas, and potatoes * The rest

of the vegetable family * Fruit, including fruit juices * Desserts and other treats – chosen in limited amounts

This diet will require you to measure your foods for serving sizes and read food labels to determine how many servings are carbohydrates it should be

counted as. It is standard to consider 15 grams of carbohydrates as one serving. For instance, if you are having crackers as a snack and are allowed

one serving of carbohydrates you would look at the food label to figure out

how many crackers you can have. If the serving size is 20 crackers and that equals 30 grams of carbohydrates, for a diabetic that would be considered two

servings. In this example, you would half the serving size and eat 10 crackers to equal 15 grams of carbohydrates.

After some time and experience you will become adept at counting

carbohydrates and knowing what foods work well with your blood glucose levels and what ones don't. No two diabetics respond the same way to every

food, you will need to learn what your own ideal diabetic diet is.

Chapter 21: Benefits Of A Healthy Diabetic Diet

Benefits of eating a healthy diet are for everyone but for a diabetic there can

be even more reasons to follow a nutritious meal plan. Keeping a stable blood glucose level is the biggest reason for a diabetic to follow a diabetic diet. It

takes commitment and patience to stick with the diet and plan out all meals each week. But the more that it is done the easier it will become.

Another benefit of eating a healthy diabetic diet is reducing the amount of insulin that is needed. By eating good carbohydrate choices and lean meats

you will lower the insulin requirements for your body. The foods you eat all affect on your blood sugars and when you do not choose the best foods for

your body it will need more insulin to process them. In addition to extra insulin requirements, you will suffer from high blood sugars also known as

hyperglycemia. This condition can have serious long-term effects on your body and its organs.

By continuing with a healthy diet and combining it with regular exercise you can lose excess body weight. This too is good for your insulin requirements

and blood glucose levels. By incorporating exercising into your daily routine you can give your body's metabolism a boost and help it process the foods

you are eating. When the foods you take in are healthy choices your body is going to function better.

If you do not follow a healthy diet you can suffer from:

* Low blood sugar from not eating enough – hyperglycemia * High blood sugar from eating too much or eating the wrong foods – hypoglycemia *

Gain weigh and in turn increase your daily insulin requirement * Lack the energy needed to exercise on a regular basis

Eating well can help control your diabetes and prolong your life expectancy.

Chapter 22: Benefits Of The Carbohydrate Counting Diet

To Cure Diabetes Naturally Click Here

The carbohydrate counting diet groups foods into three main groups:

carbohydrates, proteins, and fats. You dietician will provide you with the

number of carbohydrates you can have in a day and how that is divided up amongst your meals and snacks. Your dietician will also educate you on how

you can determine the numbers of carbohydrates are in some of your favorite foods by reading food labels.

The biggest benefit of the carbohydrate counting diet is that it does not eliminate any foods. A diabetic can choose any food they wish to eat as long

as they only eat enough of it to meet their carbohydrate needs. The trick to this is to choose wholesome foods that will fill you up longer. The same

amounts of carbohydrates that are in a small handful of potato chips are not equal to the two slices of bread you can have instead. But it is nice to know

that if you really want to – once in awhile – you can treat yourself. Another benefit is keeping a consistent amount of carbohydrates in your

body. This can help regulate your insulin needs and control. If your body has the same amount of carbohydrates to process at the same times each

day it will be beneficial to your health and blood glucose readings.

When you choose a carbohydrate counting diet it is important to make sure you are doing it correctly. If you don't you can too much or too little and

both situations can be detrimental to your diabetes. Have a dietician teach you how to properly count carbohydrates and closely monitor your blood

sugar levels to make sure the diet it working for you. As with any new diet, give it time for you to adjust and learn how to plan your meals properly.

Chapter 23: Adjusting Your Diabetic Diet For

Special Occasions

Birthday parties, Halloween, Thanksgiving, Christmas, and more are holidays

and special occasions that are centered on food. For most people these are times to anticipate the celebration and the eating. For a diabetic it can be a

stressful time, you want to partake in all of the good food too but most times it is not made with a diabetic in mind. If the frequency of these events is not too often, you can adjust your diet for special occasions so you too can have some of the treats available.

The hardest part about preparing for a special occasion is if you do not know

what is going to be served. If this is the case, a quick call to your host or

hostess can be made. Most people will not mind you asking especially if you have dietary needs that need to be taken into consideration. Once you do

know what is being served, plan your meals for that day accordingly. You may want to have fewer carbohydrates with your breakfast and snack to make

up for the extra ones you will have at a birthday party where pizza is being served.

Another option for special occasions is to offer to bring a dish for everyone

to share. Make it something that you enjoy as a treat but still follows the guidelines for your diabetic diet.

For family favorites and traditions, be creative and look for ways to make

the same dishes with less fat or sugar. You can do this by substituting regular sugar for sugar substitutes or choose whole wheat flour instead of

white for the extra fiber content. During the holidays and other occasions, closely monitor your blood sugars.

Even with extra care, the change in your diet can still result in a blood sugar that is too high or low.

Chapter 24: Artificial Sweeteners For Diabetics

The food industry has come up with a solution for people on diets or with

diabetes that have a sweet tooth. They are known as artificial sweeteners and they are used in everything from chewing gum, coffee sweeteners, and even

baking. There is some controversy over the use of them as some of them are totally synthetic and others are derived from the actual sugar plant. But

to a diabetic who doesn't want to give up on their favorite pop or chewing gum they can be a life-saver.

The four different kinds of artificial sweeteners are: saccharin, aspartame,

sucralose, acesulfame potassium. Each of these types can be found under various product names and brands. Not all are made the same way and they

have different uses. Some you can buy in liquid or powdered form for baking needs and others like aspartame is only found in foods that you purchase

pre-made.

The use of these artificial sweeteners will not raise blood sugar and are safe

for a diabetic to use. Care and attention is still needed because the food items

you put sugar in or on most likely will have an affect on your blood sugar. Still follow your diabetic diet but use some artificial sweeteners to make it a

little sweeter. Some diabetics may want to use honey as a substitute for sugar. You certainly can make this substitution, however, honey is very similar to sugar

in carbohydrate content and the effects it will have on your blood glucose level. It is best to enjoy honey in small moderations if at all.

Aspartame has been linked in some medical studies with Alzheimer's disease.

Speak to your doctor about the benefits and risks of using any of the artificial sweeteners if you have any concerns about the potential health risks.

Chapter 25: Diabetes And Obesity Can Cause Depression

Many people suffer from depression at some point in their lives and people with diabetes are no exception. If you are obese and have type 2 diabetes

you may blame yourself and your lifestyle on the disease you now have. It

is hard to adjust to a new lifestyle. Feeling down or guilty about this is okay and even normal but if it turns into something more you need to seek

professional help. It is normal to feel down about having diabetes in the beginning but once you learn more about the disease and how to control it you can also feel more in

control of your life again. Take charge, if you are obese and want to improve your blood glucose levels you can. By eating a healthy diet and regular

exercise you can lose weight and improve your blood sugars. If your feeling of being down or hopeless will not go away and is accompanied

by any of the following as well you may be depressed. If this is the case, contact your doctor right away.

Signs of depression:

* You are no longer sleeping like you used to (more or less) * Not enjoying

life or everyday activities like you used to * No energy to do things you want or have to do * You are eating more or less or have sudden weight gain or

loss If you are experiencing any of these symptoms you seek help. Being obese and diabetic can be trying both mentally and physically. It is important to

know that you can take action to make things better. Your diabetes may never go away but you can certainly keep it under control and live a full life.

By losing weight, even a small amount, you can make a huge difference in

your health and diabetes.

Chapter 26: Good Gylcemic Foods

The Glycemic Index was discovered in 1981 and is the basis for many recently popular diets, including the South Beach Diet as well as others. The Glycemic

Index determines how long certain carbohydrates take to break down and digest in the system. Those with a high rating, take the longest time to break

down and do the most damage to the system of someone with diabetes. The good glycemic foods; that is, those with the lower rates, are more desirable

not only for diabetics, but for those who are watching their carbohydrate intake through such diets as the South Beach Diet, they should also be aware of what

the good glycemic foods are.

Good glycemic foods tend to absorb slowly into the system, allowing the body to break down the refined sugars and starches so that the body can

digest them properly. People with Type I and Type II diabetes have a difficult time digesting carbohydrates, particularly those that are high on the glycemic

index, and this lack of proper digestion makes it difficult for the diabetic to expel glucose from their blood,. While most diabetics are wise to avoid most,

if not all carbohydrates, as these are what are the most difficult to digest and break down, certain carbohydrates are better than others for diabetics to

consume. Good glycemic foods tend to have a low score on the Glycemic Index that was

developed in 1981 at the University of Toronto. Good glycemic foods are still carbohydrates, but make it easier for the diabetic to digest and are

much healthier and preferable than those glycemic foods with high ratings

on the Glycemic Index. Substitutions are available for foods that rate high on the Glycemic Index and are widely available in supermarkets and other

food stores. Some of the foods that rate low on the Glycemic Index include most fruits and vegetables, Although fruits and vegetables contain sugar, the sugars

contained in these good glyceic foods digest into the system at a lower rate and also provide valuable nutrients to the diabetic, or just about everyone.

The only vegetable that a diabetic should avoid is a potato, as it has a high glycemic index. Other fruits and vegetables, however, are preferable than

white rice, white bread, corn flakes and anything made with white refined sugar or flour.

Other good glycemic foods include wholegrain breads and pastas. If you or a loved one has Type I or Type II diabetes, you should switch to whole grain

breads and pastas made from wheat flour. This can be tremendously helpful

to anyone who wants to manage their glycemia as well as anyone who wants to follow such low carb diets. Basmati rice is also considered one of the

good glycemic foods. Often, it is not a matter of eliminating carbohydrates when one is using diet

to control their diabetes, but understanding which carbohydrates rate high on the glycemic index. Diabetes is a disease that can be controlled by proper

diet, monitoring one's blood sugar and following doctor's orders as far as medication.

Chapter 27: Healthy Eating Guidelines For Juvenile Diabetes

A daily insulin injection is required to manage type 1 diabetes in children but it is not the only management strategy. The diet plan that goes along with the

daily insulin requirements is just as important and needs to be planned accordingly. Consistency in meal times, portion sizes, and food groups are

the keys to successful meal planning for children with diabetes. Even though consistency is of the utmost importance, it does not mean that

your child cannot have variety too. This may seem impossible but there are ways it can be achieved. The important rules to remember are feeding your

child at the same time each day and giving them their insulin injection(s) at the same time too. This helps their bodies regulate the use of the insulin.

The other piece of the consistency equation is the servings given from the

food groups. If your child gets one protein and one carbohydrate every day for the morning snack don't deviate from that. But what you can do is provide

many choices for the protein and carbohydrate and try different combinations.

If your child has a favorite meal or snack that works well with their blood sugar make it for them as often as they like. But they are going to get bored

if they have to eat the same thing day in and day out. You are going to find that the food choices available are not as limited as you might have originally thought. You can also get creative and revamp old recipes making them friendly for diabetics by using sugar substitutes in place of sugar or using whole wheat in place of white (for instance in a pizza crust).

Browse diabetic cookbooks with your child and involve them in the meal

planning. You are sure to have more success in preparing meals if they have a say in what they are eating.

Chapter 28: Satisfying A Diabetic Sweet Tooth

Life sometimes doesn't seem fair – you love sweets and are known for your sweet tooth but now that you have been diagnosed with diabetes you are

afraid you can't have them anymore. This isn't entirely true. Yes, if you previously indulged in many sweets you can no longer do that (and it may

be a contributing factor to way you have type 2 diabetes). But there are ways that you can satisfy your sweet tooth and stick to your diabetic diet.

Even though sugar isn't the only reason blood sugars raise the combination of a high- sugar item and carbohydrates are. There are many sugar

substitutes and artificial sweeteners that are available to purchase on their own or in sweets such as chocolate and hard candies.

Another way to add sweets into your diet is to substitute them for other carbohydrates in a meal. If you were planning on having a tuna salad

sandwich for lunch instead of having the bread try eating the tuna on its own and use the saved carbohydrates on a cookie or two (depending on size and

serving information). This can be done with many different variations, but

should be done in moderation – your body really will function better on those two pieces of whole wheat bread than it will on two chocolate chip cookies.

Speak with your dietician too. A dietician is full of ideas and suggestion on

how to improve your diabetic diet. He or she may have suggestions on snacks or meals that you would not have considered to be sweet but can

certainly satisfy your sweet tooth. Such as eating a banana to satisfy a chocolate craving. As time goes on you will begin to appreciate the natural

sweet things in life too – such as a juicy apple or a fresh orange.

Chapter 29: Good Carbohydrates And Bad

Carbohydrates

A lot of diabetic diets and diabetic meal planning center around carbohydrate

intake – the amount you can have and when you should have them. This is because they play such a crucial role in managing blood sugars. Too many

carbohydrates or the wrong kind can cause high blood sugars. Not enough

carbohydrates can cause low blood sugars or hypoglycemia. It is recommended that carbohydrates make up about 40% of your daily calories, but not all carbohydrates are created equal. You also need to pay

attention to fat and sugar content. Here are some carbohydrate choices that should be made frequently:

* Whole grain cereals * Whole wheat breads and rolls * Brown rice * Whole

wheat crackers * Raw or lightly steamed fruits and vegetables * Whole wheat pita pockets or wraps

Carbohydrate choices that should be made less often:

* Potato chips * White bread * White rice * Other foods that have been processed * Cookies * Easy to eat snacks

Carbohydrates are an essential part of every diet but make sure you are including the right kinds in yours. Good carbohydrates will fill you up and

not create a sudden spike in your blood sugars. Bad carbohydrates are usually over-processed, create high blood sugars, create obesity and are

high in sodium. As carbohydrates are going to make up almost half of your daily food choices it is important to fill you body with high-quality choices. Choose ones that

will give you energy and not cause you to gain weight. The less processed

or refined a carbohydrate is the better it is going to be for you. Even when baking, choose unbleached whole grain flour. It doesn't make a big

difference in taste but it does in the quality of carbohydrate it creates. Try whole grain flour in pancakes, cookies and cakes.

Chapter 30: Easy Meal Planning For Diabetics

Meal planning is essential to a successful diabetic diet. It will prevent times

when you don't have anything ready for dinner and grab something that you probably shouldn't be eating. The planning of meals should begin before you head to the grocery store in the form of a list and meals you are going to make for those ingredients.

Once a week you should sit down and plan what meals you are going to eat and make for the next week. When you are making your meal plan, don't

forget to include all meals and snacks too. If you are hungry and know what

your next meal is going to be you are going to be better prepared. In the beginning, meal planning will take some time. Depending on what

diet your are following (the Exchange Diet, Counting Carbohydrates, or the TLC Diet) you are going to have to get used to the foods you can have, the

portion sizes and how they can be cooked. Plan each day out in its entirety. Make it realistic; don't plan to make lasagna

on a night that you know you won't be home until late. Save the meals with more preparation for when you have time and make extra so you can have

left-overs when time is tight. When you are in the grocery store, do not go hungry. If you do, there is more chance that you will buy food that you do not need. Another trick while you

are pushing around the cart is to only get what is on your list. If you

are in line paying for your food and notice something that snuck its way in – put it back. This will not only make sure you stick to your meal plan but can

save you money too.

Chapter 31: Free Foods In A Diabetic Diet

Even though there are free foods on a diabetic diet it doesn't mean that you don't have to pay for them. What it does mean is you can eat them freely

without considering them an exchange or counting them as carbohydrates. These are the kinds of foods that you are going to want around the house in

abundance for times when you are hungry and meal time is still too far away to eat.

Free foods have little to no affect on blood sugars and that is why they can be eaten in without counting them as part of a meal. Your diabetes educator or dietician will provide you with a complete list but here are a few items that are normally considered free foods:

* Water and other water-based drinks (such as coffee and tea) that are

sugar free * Bouillon (beef or chicken broth) * Sugar-free gelatin (flavored or not) * Pickles * Cream Cheese * Unsweetened cocoa powder * Rhubarb * Cranberries * Salsa

Many condiments are considered free foods too. When you are planning a snack or a meal add some of the free foods such as salsa or cream cheese

for variety or extra flavor. Depending on your dietician, he or she may consider most vegetables as part of the free foods group too. Vegetables that do not qualify include

potatoes, corn, peas, and carrots as they are considered starchy and have

higher carbohydrate content. If your dietician does allow you to have vegetables in between meals, make sure to clarify the kinds you can have

and if there is a certain amount you should have. A diabetic diet can feel restrictive at times. It is nice to have some items that you can have whenever you want without having to account for them in one

way or another.

Chapter 32: Diabetic Diets – Consistency And

Variety

It may sound like a hard thing to do – be consistent and have variety in your diet at the same time. But it is possible and it is the best way to control your

diabetes with your diet. The consistency comes in at specific meal times and the same servings from the different food groups. And the variety refers to

trying as many different foods in the food groups as you can.

It can be easy to find a few meals that work well with your blood sugars and are easy to prepare and just stick with them. You are more than likely to get bored with this and you probably aren't getting all of the nutrients you need from a set amount of foods.

Whether you are on the carbohydrate counting diet or the exchange diet, you

have a lot of room for flexibility. You can combine different foods together for something new or try foods you have never had before. You can meet with

your dietician to get additional ideas for recipes and other foods that you can eat to add more variety to your diet.

There will be times that you try a new food and your blood sugars are higher as a result. Think back about anything else that you had done differently that day – less activity or taking your insulin later than usual. If the new food is the only change you experienced talk to your dietician. You may be able to prepare the food differently or eat it with something else or you may have to avoid that food if it doesn't work for your diabetic diet.

Just because you have diabetes doesn't mean that you can" be adventurous and try something new, just do it at regular meal times and within the

recommended portion sizes.

Chapter 33: Dinner Ideas For Women With Gestational

Diabetes

Dinner is the meal of the day when people like the most variety. You don't want to eat the same thing each night (pregnant or not). Here is the time to

be creative. But a cookbook or borrow one from the library to stock up on

good ideas for dinner combinations that fit in with your diabetic diet. The dinner meal traditionally consists of a starch (whole grains, potatoes, and rice), a vegetable, and a protein. You can be creative in how you

combine these elements but take the appropriate portions. Your dietician

will give you guidelines on is considered a proper portion of meat and other food groups. If you are having difficulty with this, you may want to consider

purchasing or borrowing a food scale until you learn how to judge a portion size by sight.

Here is a selection of different dinner ideas that can be made:

* Cheese quiche, you can try making one without the crust to cut fat and

calories * Sloppy Joe sandwiches on whole wheat buns topped with shredded cheese (use a lean or extra ground beef) * Bell peppers stuffed with rice and

ground beef and then baked in the oven * Use a slow cooker to make a chili or beef stew full of veggies

There are numerous dinner combinations available by mixing up protein choices (fish, steak, pork chops, and chicken) grains (brown rice, potatoes,

pasta, and couscous), and the various ways to cook vegetables (raw in a salad, steamed, grilled, or boiled).

If you are going out to eat for dinner, don't be afraid to ask for your food done differently than what the menu offers. Ask for substitutions and sauces on the side where appropriate. Most restaurants are flexible and are willing to accommodate special dietary requirements especially for pregnant women with diabetes.

Chapter 34: A Diabetic Diet For Vegetarians

If you are a vegetarian who has been diagnosed with diabetes, you can still maintain your diabetic diet. In some cases a vegetarian diet may be a healthy

way to keep your blood glucose levels stable - that is if you are eating lean

high-quality proteins and are following other rules for eating as a diabetic.

As a lot of vegans and vegetarians eat a larger amount of fruits and vegetables

in a day than a non-vegetarian and their fiber intake is much higher too. An increased amount of fiber in a diabetic's diet can help blood sugars because it

slows down the process of the body digesting carbohydrates. A vegetarian's diet is usually lower in cholesterol as well and it can help ward off

cardiovascular disease including heart attacks and strokes.

If you are diabetic and are considering a switch to a diabetic diet some of the benefits you might derive include a higher rate of weight loss and better

blood sugar readings. This is dependant on the types of vegetarian meals you choose as some meatless meals can be just as fattening as ones that

contain meat. Speak to your doctor and dietician before making the switch. You will need information on how to transition yourself to your new diet. You will also get

a list of meat alternatives you should eat in order to get enough protein in a day. These can include tofu, nuts, eggs, and seeds.

As with any change, once your switch to a vegetarian diet give yourself and

your body time to adjust. There are many recipes and ideas for vegetarian dishes and you will find a lot of variety and flexibility in the meals that you

prepare. Check your blood sugars frequently to make sure your blood glucose levels remain stable during the change.