Healthy Diabetic Foods List

The Official Pocket Guide to Diabetic Exchanges

A diabetic foods list is essential to know because blood sugar and the food we consume are closely related. It is a good idea to know what you can eat to avoid or control your diabetes. Knowing how different foods effect your blood sugar, will help in choosing what foods are right for you.
Diet is the key to good health for everyone. Eating healthy is choosing a wide variety of foods containing a balance of proteins, fat and carbohydrates. You do not need to eat only certain foods or follow a strict meal plan.

Your diet should consist of fruits, whole grains and vegetables as well as small portions low-fat dairy and lean meat. This type of meal is not only healthy for Diabetics, but also for those wanting to maintain a low-fat, low-calorie diet.

Why is eating Carbohydrates good for you?

Your main source of energy comes from carbohydrates. In order to supply your organs with enough energy to function, you must consume at least 130 grams of carbohydrates each day.

If you think all carbohydrates are the same, your wrong. There are two types of carbohydrates, complex and simple. What are simple carbohydrates? They are natural sugars found in milk products, fruits and some vegetables. Make sure when choosing dairy products, you choose ones that are low-fat or fat-free.

So then what are complex carbohydrates? Complex carbohydrates are found in grains, starches and legumes.

Why is eating the right amount of protein important?

If you eat too little protein it can cause you to feel tired and unable to function properly. If this goes on for too long, it can have serious effects on your body such as muscle loss, malnutrition and a poor immune system.

Eating too much protein is not healthy either. Too much protein can increase your risk for gout. It also puts un-needed stress on your liver and kidneys when trying to process the excess protein.

Always choose healthy proteins that do not contain a lot of unhealthy fats. For healthy woman the RDA (recommended daily allowence) for protein is at least fourty-six grams a day, for men it is at least fifity-eight grams per day.

What about fat?

There is healthy and unhealthy fat. Healthy fats (monounsaturated) can be found in olive, canola and peanut oils. Unhealthy fats (polyunsaturated) can be found in whole grains, fatty fish, corn and soybean oil. A small amount of each fat is needed in the diet each day to help fuel the body’s cells.

When choosing a healthy diabetic foods list, the most important things to remember would be:

Include foods you like.
Watch your portion size.
Have a balanced amount of carbohydrate, protein, and fat each meal.
Keep a fair amount of activities and exercise.

This will help you keep your blood sugar under control and maintain a healthy weight.


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