Type 2 Diabetic Food Plans - Getting started

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Jeannie143
Veteran Member


Date Joined Apr 2004
Total Posts : 6056
   Posted 12/11/2006 9:30 AM (GMT -7)   
Go to Amazon.com and look for a food plan book (not a cook book) for diabetics. That will help you immensely with the ins and outs of foods. After a while this whole food plan thing becomes kind of like a crossword puzzle. You learn to intersect your proteins, fats and carbs with your fiber, vitamins and minerals, your likes with your needs and your 'gotta haves' with your 'don't much like but should eat'. It does become easier and you will find your way. Just take it one meal at a time.

First and foremost the eating plan for a diabetic should cover your nutritional needs while trying to keep the blood glucose level in a moderate range without any big spikes or dramatic lows. This is accomplished by a variety of foods and the mechanics of digestion. It is also necessary to space your food intake over intervals of once every 3 or 4 hours so you don’t become famished. Smaller meals spaced with nutritious snacks keeps your sugar level, your mind clear, your energy level up and helps your meds work their best.

Foods fall into the categories of protein, fat and carbohydrate. What they are is determined by their makeup. Milk is treated as a carbohydrate because the lactose in it is high enough to affect blood sugar even though it contains protein. Nuts are treated as fats even though they contain protein. Fats slow stomach emptying time and are necessary for the absorption of the fat soluble vitamins, A, D, E and K. Nobody can learn all this stuff overnight. This is why you need a food plan book to help you understand where foods are placed in each category.

For breakfast 1/2 cup of old fashioned oatmeal (the chunky kind) with some peanut butter (1 TBS.) will hold you for about four hours. You can sprinkle some cinnamon and splenda over it to help level out the blood sugar. Add a whole orange to this (no juice) or 1/2 banana, 1/2 a glass of skim milk and you are up and running.

Another breakfast could be a scrambled egg rolled up in a flour tortilla (warmed in the microwave) with a sprinkle of cheese and some diced green peppers or salsa. Cook the egg in olive oil for your fat and you are good to go. Don't neglect your milk for calcium and vitamin D levels since those both help with diabetes.

Whole grains take longer for the body to digest and so spread out the carb absorption into the blood stream over time. Refined grains (white bread, pasta) present the carbs in a 'naked' state to the intestines and are very quickly absorbed leading to spikes in the blood sugar. Whole grain bread with lots of seeds and chunks of stuff in it is best for diabetics. Keep it in the freezer so it doesn't go bad on you because you will only be eating about one or two slices a day. For other starches I cook up big pots of barley, brown rice and bulgur wheat seasoned with a little bouillon and garlic. It keeps in the fridge for about a week and I can serve myself 1/2 cup with a meal and microwave it while the other food cooks. Real pasta should be limited but there are some ways to 'extend' it. I make spaghetti squash in the microwave and then mix it with my real spaghetti for myself. My family is even starting to do this. You get the rich sauce and meat balls, some of the real pasta and the healthier squash that adds a new texture to the dish.

Include some protein (a serving of meat should be about the size of your palm), lots of veggies and about 1/2 cup of starch at your big meal. Proteins include lean meats, (chicken breast is my staple) fish, beef, lean pork and hams as well as cheese and cottage cheese. Beans & lentils do double duty as a carb and a protein at the same meal. I often buy chicken breast or pork loin in bulk, cut it into serving sizes, freeze on a cookie sheet and then pack in the freezer in zip lock bags. This way I can remove as many portions as needed at a meal or just fix one for myself if the guys are having pizza or some outrageous takeout.

The best veggies include spinach, broccoli, cauliflower, cabbage, romaine lettuce, mushrooms, green peppers, onions, summer squashes (zucchini, spaghetti and yellow), small (1/2 cup) servings of winter squashes and pumpkin. Ways to use more veggies include stir frying your food, making big chef's salads, snacking on raw veggies, and including them in wraps. I don't buy iceberg lettuce because it has zilch food value and substitute kale, mustard greens, romaine and raw spinach in salads.

Fruits should be eaten in the whole state and fresh is better than canned. Vitamin C fruits like strawberries, oranges and melons are great. 1/2 cup is a serving. If you are on cholesterol lowering meds then grapefruit should not be eaten because of a possible fatal drug interaction. Apples are high in Malic Acid and help with the glucose to energy reaction in the cells. When you buy fruits get the medium to small ones or if they are huge eat half at a meal and save the other half for a snack.

I’ll add more to this post when I have time and would appreciate all your input about how you eat well and healthy. For me, all things in moderation is the key, not eating ‘special’ foods. Hope this helps somebody.

Post Edited (Jeannie143) : 12/28/2006 12:51:11 PM (GMT-7)


quatlox
Regular Member


Date Joined Jul 2006
Total Posts : 41
   Posted 12/12/2006 8:01 AM (GMT -7)   
Buy a Book?????
 
Why????
I just read your posts Jeannie, as you know more than any Book. yeah
 
Thanks
Bob

Jeannie143
Veteran Member


Date Joined Apr 2004
Total Posts : 6056
   Posted 12/12/2006 9:04 PM (GMT -7)   
Funny Bob... Buy a book because it will have glycemic index info, meal planning guides, shopping tips, nutritional information and can be with you 24/7. We gots to be in charge of our own health and learning is the best way to start...
~ Jeannie

"People are like stained glass windows: They sparkle and shine when the sun's out, but when the darkness sets in, their true beauty is revealed only if there is light within."

- Elizabeth Kubler-Ross


4sons
Regular Member


Date Joined Dec 2006
Total Posts : 406
   Posted 12/13/2006 5:20 AM (GMT -7)   
Hi Jeannie,

I'd LOVE to order one of these but can't find one ... all I can find are cookbooks. Can you help me, please?


Edited to add: Ok, I found these. What do you guys think? Has anyone ordered one of these?



Official Pocket Guide to Diabetic Exchanges


The Diabetes Carbohydrate & Fat Gram Guide



Diabetes Meal Planning Made Easy, 3rd Edition (This one doesn't look too confusing ~Jeannie)



Thanks!


(I put in the links so the page was back in shape.)

Post Edited By Moderator (Jeannie143) : 12/13/2006 1:47:12 PM (GMT-7)


Jeannie143
Veteran Member


Date Joined Apr 2004
Total Posts : 6056
   Posted 12/13/2006 1:41 PM (GMT -7)   
Two books I would recommend are

Diabetes for Dummies and

The First Year, Type 2 Diabetes

These books help you learn what your disease is so you can plan all of the things you need to do, long term, exercise, foot care, avoiding blindness, kidney involvement, and how to plan to live better.

The disease is about eating and exercise and stress and lifestyle. They all work together so a multifaceted approach helps you better than a counting book. Just my 2¢.
~ Jeannie

"People are like stained glass windows: They sparkle and shine when the sun's out, but when the darkness sets in, their true beauty is revealed only if there is light within."

- Elizabeth Kubler-Ross


4sons
Regular Member


Date Joined Dec 2006
Total Posts : 406
   Posted 12/13/2006 3:05 PM (GMT -7)   
Thank you, thank you! I ordered them!!

Really, you all are helping soooooooo much with my motivation issues. Pretty soon I'll have a better understanding of this bloody disease and then I'll be able to make more informed decisions!
Cheers -

Ruth/4sons

age 52/Type 2 diabetic/"controlled" by diet and exercise

Post Edited (4sons) : 12/13/2006 4:53:03 PM (GMT-7)


Jeannie143
Veteran Member


Date Joined Apr 2004
Total Posts : 6056
   Posted 2/20/2007 2:21 PM (GMT -7)   
Bump... for the newbies!
~ Jeannie
Forum Moderator/Diabetes & Fibromyalgia
~Please remember that 50% of all doctors graduated in the bottom half of their class!
Yours may be one of them...

"People are like stained glass windows: They sparkle and shine when the sun's out, but when the darkness sets in, their true beauty is revealed only if there is light within."
- Elizabeth Kubler-Ross


tex-mex girl
New Member


Date Joined Jan 2007
Total Posts : 7
   Posted 2/21/2007 2:12 PM (GMT -7)   
Hey Jeannie,
I wrote a message about a month ago..I was diagnosed with pre-diabetes.   I went to a dietician and she was very helpful but my insurance doesn't pay for her and she is super expensive.  I want to tell you that your post about the foods that are good for diabetics is so helpful.   I learned a lot more  from reading this message then I did from the appt with my dietician.  yeah I have also bought books about people with pre-diatetes and how we can hopefully avoid getting it.  I have lost a few pounds and have changed my diet and have upped my exercise program which I have always done but now I am on a special mission...Its not about looks, its totally about health.  I used to focus a lot on looking good and being fit but now I am focused on being healthy and eating the foods that are good for me.  I have always eaten pretty healthy but now I am learing to cut out stuff that is not good that I thought was ok to eat.  I am so glad I found this forum and I will continue to drop in on a regular basis.  Thanks again for all the good info.  :-)   
Tex-Mex girl 

Jeannie143
Veteran Member


Date Joined Apr 2004
Total Posts : 6056
   Posted 2/22/2007 12:31 PM (GMT -7)   
Welcome Girlfriend!

I am happy that you are finding ways to keep your food plan in line. Do you have a meter? I bought one rather inexpensively online called a Prestige IQ. It's big and clunky and the test strips are CHEAP! And it uses regular batteries so I love it! I don't have insurance but am having more luck lately since many drug stores and warehouse stores have lowered their generic scripts to $4.00.

Glad to see you posting. Read back in the posts and you will see how others are handling this disease.
~ Jeannie
Forum Moderator/Diabetes & Fibromyalgia
~Please remember that 50% of all doctors graduated in the bottom half of their class!
Yours may be one of them...

"People are like stained glass windows: They sparkle and shine when the sun's out, but when the darkness sets in, their true beauty is revealed only if there is light within."
- Elizabeth Kubler-Ross

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