8) THE RECOMMENDED DIABETES DIET
a) Type 2 Diabetes Moderation Diet
It should be emphasized that any diet with which an individual with type 2 diabetes can lose weight should be considered a good diet. It should also be emphasized that diets which list foods to avoid and foods to eat are generally poorly complied with. It is much better for anyone with type 2 diabetes to chose a diet from the proceeding chapter that fits their particular likes and dislikes. It is the weight loss that is most important. Preferably a nice simple diet. And the simplest and easiest diet for an individual with type 2 diabetes is "skim milk, vegetables, fish and beans, with a maximum of 100 grams vegetable carbohydrate per 100 lbs body weight each day". But many individuals want to know exactly which foods are good for a person with type 2 diabetes and what foods are bad and why. So, in depth, what is "what is the best all around diet for a person with type 2 diabetes?" Extensive research says the "best' diet is the "Moderation Type 2 Diabetes Plan". The Moderation Type 2 Diabetes Diet can be described approximately as follows:
0% trans fat (hydrogenated oils)
0% high glycemic index grain based carbohydrates (white bread, cakes, rice, corn, potatoes, sugar)
0% cheese, olives, pickles, and other heavily salted foods
0% non-diet sodas, "natural" fruit drinks or "high fructose corn syrup" in any form
0% to 3% lean beef, lean pork, eggs, cheese (high in saturated fat, one to two "special" meals per week)
0% to 5% fruit (one whole undried low glycemic index fruit per day, preferably before exercise, no tropical fruits)
0% to 10% fat free artificially sweetened dairy (tough to find, other than skim milk)
*0% to 10% unsalted nuts, avocados (monounsaturated "good" oils and fats)
0% to 10% very high fiber grains (bran buds, oatmeal, Atkins bread)
5% to 20% beans, peas (protein, low glycemic carbohydrate, fiber)
10% to 20% white meat chicken and turkey (protein but some saturated fat)
15% to 35% fish, (protein and omega 3 oils)
30% to 50% green, orange and yellow vegetables
unlimited green leafy vegetables
maximum of 5 grams of saturated fat per day per 100 lbs of body weight
maximum of 900 calories per day per 100 lbs of body weight (lots of individual variation and typically lower if dieting)
fiber is good but don't use it as an excuse to go over on the calories
keep the intake of vegetable based carbohydrates low but above the point of ketosis and at a point where variety is sufficient to insure long term compliance(15 to 100 grams vegetable carbohydrates per day per 100 pound body weight)*These foods that are difficult to stop at one handful. One handful of roasted almonds invariably leads to a second and a third. So only grab one handful of nuts as you leave to work out, it is 4 to 8 grams of carbohydrates just before working out. Note that if you could subsist on only spinach, albacore tuna, beans, vegetables and nuts you'd probably live forever.
A recent study reported by Layman in the Journal of Nutrition looked at moderately high protein diet close to what is outlined above. It was a "high protein diet" where the proteins and carbohydrates were consumed in about equal amounts. With exercise, women lost more fat around the middle, improved their cholesterol and improved their fat to muscle ratio compared to a group which exercised and ate a standard "food pyramid" diet which emphasized carbohydrates. It must be emphasized this was not a low carbohydrate Bernstein type diet; it was a diet which just emphasized protein more than the standard food pyramid. Since this study was funded by the meat and dairy industry we wouldn't put too much weight into it (pardon the pun). However, we do think that a high protein diet without ketosis just makes a lot of sense for an individual with type 2 diabetes.
Current Chapter: 8) THE RECOMMENDED DIABETES DIET
a) Moderation Type 2 Diabetes Diet
b) Moderation Food Pyramid
c) Foods to avoid
d) Foods to eat in Moderation
e) Good Foods to eat Regularly
f) Recipes
© Copyright 2009 All Rights Reserved.