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ADVICE FROM YOUR
LOCAL DOC
&
23
Nutrition for People With Diabetes
MINDFUL EATING IS GOOD FOR EVERYONE
By Dr. John E.
Reesor, Family
Practice Associates
of Lexington,
P.S.C.
If you’ve been recently diagnosed
with diabetes, one of your concerns
probably is: “What can I eat?”
Eating healthfully is vital when you
are trying to control diabetes. The
best type of diet to follow is one that
is high in nutrients, low in fat and
added sugar and moderate in calories.
You will have to pay more attention
to your food choices, specifically the
carbohydrates you eat, and make
smart choices in general. You will not
have to buy expensive diabetic foods,
which generally offer no special benefits anyway. You can design your own
diet that incorporates mindful eating
and a little bit of label savvy.
A healthy, balanced diet will
include a variety of good-for-you
foods, such as fruits, vegetables, lean
meats (poultry and fish) and beans
for protein. Choose brown rice and
whole-grain breads and pasta. Whole
grains are a good source of fiber.
High-fiber complex carbohydrates are
called slow-release carbs. They help
keep blood sugar levels even because
they are digested more slowly, thus
preventing your body from producing
too much insulin. Be sure to eat three
meals each day and have a couple of
snacks to keep your blood sugar at an
acceptable level.
Limit your intake of saturated fats,
cholesterol, salt and added sugar.
Healthy fats, such as peanut butter,
ricotta cheese, yogurt and some nuts,
help slow down the digestive process,
so blood sugar levels don’t spike as
quickly. Contrary to what you may
have heard or believe, you don’t have
to give up sweets entirely. It is always
helpful to reduce the sugar in your
diet. Start by cutting back on the
number of soft drinks (including diet
sodas) and juice you drink each day.
Water is always a good substitute.
When buying foods such as syrups,
jellies and sauces, choose products
labeled “reduced sugar” or “no added
sugar.” When cooking, reduce the
amount of sugar recipes call for by a
quarter to a third. Be aware of hidden
sugars that lurk in packaged foods,
including cereals, canned soups and
vegetables, pasta sauce, margarine,
instant mashed potatoes, frozen
dinners, low-fat meals and ketchup.
Teach yourself to read labels.
Here are some other suggestions
for establishing better nutrition:
• Cook with olive oil instead of
butter or vegetable oil.
• Trim visible fat off meat before
cooking it.
• Remove the skin from chicken
and turkey before cooking it.
• Instead of frying, grill, broil, bake
or stir-fry.
• When baking, use canola oil or
applesauce instead of shortening or
butter.
• Maintain a regular meal schedule;
eat several small meals a day.
Following these dietary tips may
help you lose weight, which can be
very beneficial. Experts say losing just
5 percent to 10 percent of your total
weight can help you lower your blood
sugar considerably. It will give your
energy levels and mood a significant
boost as well.
Be sure to talk to your doctor
about your concerns and consult him
or her about your diet. You can live a
full and active life (exercise is essential) even if you do happen to have
diabetes.
About the Author
A native of Louisville, Dr. Reesor joined
Family Practice Associates in 2001 from
a solo family practice in Lexington. Dr.
Reesor’s goal is “to help patients live a
long, healthy and prosperous life.”