My diet has changed dramatically since my diabetes diagnosis. I have been able to maintain a healthy weight and I am an active person. If you plan on loosing an enormous amount of weight, see your doctor first, as anything dramatic should be done with supervision.
First and foremost, I love eating, and the good news is that there are millions of things to eat out there. I try to eat as many of them as I can. Lots of different colors of fruits, and vegetables, different kinds of nuts and beans, and of course the occasional chicken or lean beef cut. I am not a vegetarian, but I do not rely on meat alone to get my protein. I believe that the more diverse your diet is, the more nutrients you are getting. Of course, there are certain foods that I won’t touch. Ice cream and cake come to mind…..I just don’t have the self control for those, they are like forbidden fruits…my nemesis (nemeses..what the hell is the plural of nemesis anyway?)
I like to buy fresh and organic produce. I buy local organic fruits and veggies whenever possible due to the overwhelming presence of pesticides and other toxins found on most supermarket produce. It is also a good idea to get food when it is in season, because it tastes better (duh) and fresh food is always the best.
I have read a ton of diet books and nutrition type books, etc. I have found four simple rules that I follow that have been working well for me.
1. Water. Drink lots more water. I try to drink at least 2 liters a day. It is easy to drink water if you have it around you. Most of us are lazy so we drink what is close by (like diet soda, high sugar processed fruit juice and other garbage.) I buy tons of bottled water and take it to work, have it all over the house, and I drink it all the time. I also like to drink decaf tea. Drinking lots of water will also help keep your kidneys clean and keep you going pee a lot, which is very good for your body. I’ve got to tell you, though, It takes a couple weeks to get in the habit of drinking water. Most of us just don’t make it a priority. If you can accomplish this as a habit, you can greatly increase your general feeling of well being and healthiness. This is so crucial, I can’t say it enough, but here is one more time just to annoy you. Drink lots more water, don’t forget to drink more water. Do you think I have make my point yet?
2. Veggies and fruits are crucial. I eat apples constantly (the small 15 carb versions) and fresh broccoli has actually become one of my favorite snacks. There are countless ways to cook veggies and fruits, and raw is even better. Eat more fruits and veggies, seems simple, but it is so, so important for your health (and it will clean you out, too!) There are so many minerals and vitamins in veggies and fruit, they come straight from the earth, so they are literally filled with minerals! You have been hearing this your whole life, but now that you have diabetes, It’s time to finally pay attention and start caring about your body! After you read this, go buy a whole bag of those small gala apples (the red and green and yellow). They are inexpensive and they travel well and keep for quite a while. Plus they are delicious and full of healthy goodness!
3. Eat healthy stuff for snacks. I eat nuts, broccoli, cauliflower, fresh green beans, assorted veggies with spray on vinaigrette, and very small amounts of chocolate (at least 70% caocao) and tons of apples (maybe too many…people are starting to call me Johnny Appleseed). At first the dark chocolate tastes weird, but after a while, you can’t stand the taste of milk chocolate, it tastes like pure sugar and is actually pretty gross. Besides, milk chocolate sends my blood sugar through the roof, but dark chocolate metabolizes slower and has a lower GI (Glycemic Index) value. I snack two hours after breakfast, lunch and dinner. My snacks are small, but packed with awesome vitamins, minerals, and water. Lots of water.
4. Cut down on white flour and empty carbs like bleached rice. Try to eat more whole grains and whole wheat stuff. One of my favorites is double fiber bread by orowheat. I also like brown rice, and Oatmeal, too. It’s all about the portions when it comes to carbs. People have lost hundreds of pounds just by limiting carbs. Carbs are a whole subject in themselves, for my purposes here, just know that you should get your carbs from whole wheat and grains. Carbs get a bad rep sometimes, which I think is unfair. I know a lot of carbs that are very cool individuals and they don’t deserve this bad smack talking. Our bodies need carbohydrates to survive, and our brain needs them to function. Just stop eating so many carbs, and choose the right kinds of carbs (whole grains, oats, bran, natural unbleached brown rice, good wheat bread without junk in it, etc….).
Here they are in simple form:
1- Drink lots of water
2- Eat More Fruits and Veggies
3- Eat Healthy Snacks
4- Cut down and eliminate Junk Carbs
It is really important to improve your diabetic health, you just have to really want it, and learn self control (I know how hard it is!)
If you do not have a nutritionist yet, I highly recommend you get one. They can really help you get yourself healthy faster than you can alone. I hope these four simple rules will help you in your quest to kick diabetes to the curb!
Tags: diabetes food, diabetes treatment, diabetic diets, diabetic health
