Calories still count, so it’s important to determine your basal metabolic rate, which is how many calories your body burns daily by simply existing, as well as the deficit you should be eating at to lose weight, as previously mentioned. Here Jenn Sinrich, RD.com, reflects on diabetes dieting and nutrition:
“Just because you have diabetes doesn’t mean you have to totally overhaul your diet. Here’s what experts want you to keep in mind about diabetes dieting.
There’s no one-size-fits-all diabetes diet
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Nutrition experts agree that no diet is perfect for all diabetics. What’s important, however, is that a diet is based on foods that the patient enjoys eating, can afford and that he or she can prepare. “Examples of ‘diets’ that are most appropriate for diabetics include the Mediterranean Diet, the DASH (Dietary Approaches to Stop Hypertension) diet, and a plant-based diet,” says Sarah Rettinger, MD, an endocrinologist at John Wayne Cancer Institute at Providence Saint John’s Health Center in Santa Monica, California. However, she insists that there is no perfect ratio of carbs, protein, and fats for all diabetics. Here are the best foods for diabetics.
Exercise is vital
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“Diabetics can have too much glucose in their blood, either because their body doesn’t produce enough insulin to process it, or because their body doesn’t use insulin properly—they’re insulin resistant,” explains David Friedman, ND, DC, doctor of naturopathy, clinical nutritionist, and chiropractic neurologist. “In both cases, exercise is the most natural way to help reduce your blood glucose.” In simplified terms, glucose is metabolized better in the body when you exercise.
Carbohydrates are not the enemy
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Cutting carbs isn’t the answer to every health and weight problem—they are an extremely important part of your diet, providing the fuel your body needs to function. “The key to dieting is finding the right carbs, not eliminating them altogether, as seen in the latest Keto diet craze,” says Adrienne Youdim MD, at Cedars Sinai Medical Center and Associate Clinical Professor of Medicine at UCLA David Geffen School of Medicine. “Complex carbohydrates pack more nutrients than simple carbohydrates and are higher in fiber, so they are digested and absorbed more slowly, making them a fantastic source of sustained energy, and a staple in any diabetic weight loss plan.”
Skipping meals leads to more problems
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Skipping a meal here and there might sound like an easy way to shed pounds, but it can be unhealthy and it may do just the opposite of what you’re looking to achieve. “If you don’t eat breakfast, for example, the brain may trigger you to eat late at night,” Ann Feldman, MS, RD, LDN, CDE at Joslin Diabetes Center, explains. “And don’t be afraid to snack—snacking helps prevent hunger between meals and potentially avoids a binge.” Here’s what happens to your body on a binge.
Holidays can be tricky traps
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Along with many holidays comes a serious temptation to gorge on your favorite foods, many of which can be unhealthy or loaded with sugar. Experts advise moderation: “Find a balance and keep the plate method in mind when making your plate during the holiday,” says Cara Schrager, MPH, RD, CDE at Joslin Diabetes Center in Boston. “Fill up half of your plate with non-starchy vegetables, one-fourth with lean protein and one-fourth with complex carbohydrates.” Here are some of the worst foods for diabetics.
Stay away from sugary drinks
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The one thing doctors recommend avoiding at all costs, especially if you’re diabetic, is sugar-sweetened beverages. “Sugar-laden drinks like sodas and fruit juices quickly raise blood sugar levels and require much more insulin than beverages containing less sugar,” says Schrager. “This makes your body more insulin resistant.” She recommends drinking mostly water, seltzer water, unsweetened coffee, and teas. Learn more about the best and worst drinks for diabetics.
Don’t rely on food labels
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Food labels can be deceiving, especially given the leniency that comes along with their requirements. “Seeing food labels that say ‘whole grains,’ ‘reduced sugar,’ ‘low calorie’ and ‘all natural’ is enough to make your head spin!” says Dr. Friedman. “When reading labels, keep in mind that the FDA allows a margin of error up to 20 percent on the calorie counts and other values of packaged foods.” In other words, the actual amounts are often much higher than appear to be on the label. Dr. Friedman recommends reaching for high-fiber foods (three or more grams,) to keep your blood sugar from spiking.”
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Read More … Article Source: https://www.rd.com/health/diet-weight-loss/things-need-to-know-about-diabetes-dieting/
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