Learning To &Quot&#59;Re-Eat&Quot&#59; With Diabetes - "It's Only Food" Blog at Allrecipes.com - 218787

"It's Only Food"

Learning to "Re-Eat" with Diabetes 
Jan. 22, 2011 11:55 am 
Updated: Jan. 29, 2011 5:43 am
Last fall I was diagnosed with type 2 diabetes.  I also learned that with diet and excercise I can make it go away, or reverse it.  I take Metformin and am losing weight hoping to get rid of it.  However in the meantime I need to re-learn what to eat and watch my blood sugar and carb intake.  My dietitian and I talked about portion control, carbs, fiber and fat.
Here is what I learned:
  •  Eat smaller portions or smaller meals throughout the day to keep the absorption of glucose steady.
  • Stay away from fat, good fat is okay in small doses. i.e. fats not derived from animals-avacados, nuts, corn, olives etc.
  • Count my carbs-15 grams of carbs count as 1 carb-I can have 4 per meal cause I am a big (not big and fat) but a big guy.
  • Fiber is good to eat because it cleans out your system and helps keep your pancrease from overworking because the food is moving through your system faster.  You divide the grams of fiber in half and can subtract them from the amount of carbs you consume.  More on food labels later
  • If you do eat fat, keep it under 3 grams per meal
  • Excercise, excercise, excercise-losing weight alows your glucose to work more efficiently, because the fat gets in the way of it doing it's work.
  • Eat more vegetables at each meal, meat portion the size of a deck of cards, and small amounts of starch-rice,pasta and potatoes.
  • Limit alcohol intake :(
So far I am doing better.  My blood glucose has stabled out to healthier levels and I am excercising and losing the weight.  The food choices feel like I am being punished, but I have given up fussing about it-although I would kill for a braunshwieger and cheese sandwich with extra mayo and a couple of beers.
Here is a sample of what I eat now:
4 Oz. filet of salmon or chicken breast
1/4 cup brown rice or whole wheat pasta
Green salad or 2 servings of vegetables
My plate is divided in half and then 1/2 is divided in half.  The meat and starch goes in one of the smaller quarters and the veg goes in the half.  I use this guideline for all meals, and only fill the plate once, not 3 times like I used to.
Sometimes I want to cry.  Just kidding....not really, I miss my food.
I would like to hear from anyone else who may have diabetes, or even if you don't, the input would be great.  Feel free to share this blog with anyone who may enjoy it.
Thanks for reading, I am looking forward to hearing from you. Take care and enjoy life.
Chef John

Jan. 22, 2011 12:43 pm
I was diagnosed with Type II in 2009. I was *barely* in diabetic range with my A1c numbers, but it freaked me out. My doctor prescribed Metformin, but I was sick to my stomach *always* when I did...I switched to Januvia. Lost 35 pounds and began exercising regularly. My last A1c was 5.3, well below diabetes range, so everything's working well for me. I don't take Januvia anymore either...just diet and exercise. I still love to cook, but I was never much of a drinker and am not crazy about sweets, so it hasn't been too hard giving up some things. And if I want something "bad," I still occasionally treat myself, but just a little and not often. Good luck!
Jan. 22, 2011 1:16 pm
Thank you. My A1C was 7.2. It is now 6.6 and I have lost 8 lbs since being diagosed. With eating right and continuing to shed lbs. I hope to be a success story like you. Take care and thanks.
Jan. 22, 2011 1:19 pm
That's excellent and you'll find that it gets easier as you learn what raises your blood sugar and what doesn't. What kind of things do you eat for breakfast? I hate eating in the morning and am always looking for easy things I actually like!
Jan. 22, 2011 1:21 pm
oatmeal and berries, with an occasional piece of whole wheat toast. Used to be 4 eggs w/cheese and a 1/2 pound of hashbrowns and 4 pieces of toast. don't really miss it oo much now though.
Jan. 22, 2011 2:27 pm
Good for you! It's so hard to change the way we eat, and I for one have very little will-power! I always admire when people really take control of themselves and start a healthier lifestyle.
Jan. 22, 2011 2:49 pm
Four eggs? You really must be a big guy! I still eat eggs quite often because I love them. Not a huge fan of oatmeal when it's early...I like really savory food for breakfast. I just don't like cooking it in the mornings!
Jan. 22, 2011 8:54 pm
1/2 a plate of vegies/salad is not a bad idea at all! I like the smaller plate idea and I do use a pasta bowl most of the time. MIL is diabetic, she does NOT exercise much at all, I have a heck of a time controlling her BS, Literally! Her dr. took her off fruits/sweet pots cuz they are un controlled. Since he did that is is better when she is at home and I can give her the food she will eat. When she is at the day care center, I have no control and I leave it them to give her her meds. Really good blog CJ. Thank You for the info. BTW, I do not want That diagnosis, therefore, I drag my Arse to Curves and walk till my legs feel like they are falling off! Keep up the good fight my Friend:)
Jan. 23, 2011 10:19 am
I don't know if I have diabetes. I think that the eating plan to get rid of diabetes, not just control it is the route I have to take. I have been losing weight and exercising more. I know that this is a forever approach to eating for me, not just a passing fad!
Jan. 29, 2011 5:43 am
What herbs/spices do you use to make your food more interesting?
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I have been a professional restaurant person for 30+ years. I started out as a dishwasher and worked my way up the ladder. No schooling except for hands on experience in locations around the USA. I am now starting my own business as a consultant and food writer.
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Starting my own public access cooking show-"It's Only Food". Did 33 shows in 3 years as the chef and producer. It certainly opened up a lot of doors and paved the way for changing the way I look at food.
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