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.