In this diabetes food guide, you will discover that diabetes and nutrition go hand-in-hand.

Here you will learn the best food for diabetes and how to eat to lose weight and keep normal range blood sugar levels.

If you have type 2 diabetes you have to pay close attention to what you eat, how much you eat and how often you eat. The good news? So should everyone else!

If you don't have diabetes and you want to learn to prevent it, this diabetes food guide will take you down the right track.

In the diabetes and nutrition world, a lot is written about the diets for type 2 diabetes. In my research I have learned that, according to experts, type 2 diabetes diets are pretty much a myth.

You simply need to eat the way that people are supposed to eat to be healthy while being sure your blood sugar levels stay under control. Don't you love that? You should also exercise regularly and be on a good nutritional supplement program.

What Should I Eat?

CARBOHYDRATES

When following a diabetes food guide, many people think that they have to eliminate or limit carbohydrates and sugar from their diet. Wrong! You can really eat most of the foods that you love as long as you watch your portions and the types of carbohydrates that you eat... and closely monitor your blood sugar levels.

There has been a lot of discussion out there about the glycemic index and diabetes. The glycemic index measures how the foods you eat impact your blood sugar levels. In general, foods that raise your blood sugar level rapidly are called high glycemic foods and those that raise your blood sugar level slowly are called low glycemic foods.

Because you have to control your blood sugar to the best of your ability, choosing healthy, low glycemic carbohydrates can be a great start.

There is also a diabetes and nutrition debate floating around that says that diabetics need to stay away from fructose (fruit sugar). This can lead people to think that they need to stay away from fruit. The fact is... fruits are a healthy choice because they are loaded with fiber, vitamins and minerals. Most fruits are also low glycemic.

Fructose is also used as a sweetener that can be added to foods. This is where you need to watch out. In small amounts, like in fruits, fructose shouldn't be a problem, but in higher amounts, it could cause some health issues. High fructose corn syrup, which is found in large amounts in sodas and many other processed foods, has been linked to many health problems including obesity.

Sugars are carbohydrates. A low glycemic index and moderation are the keys controlling your blood sugar.

PROTEIN

Protein is important because it helps build and repair muscle in the body. Meat, cheese, soy products and some nuts and beans are good sources of protein.

Protein has virtually no carbohydrates and does not have a glycemic index, so the rise in your blood sugar after eating protein is minimal.

The most important thing to watch with protein is the amount of fat it contains. Avoid meats high in saturated fats... choose lean meats instead. Skinless chicken breast, fish and turkey are smart choices.

FAT

In a diabetes food guide, you normally wouldn't think you would find anything about "fat". Do you think all dietary fat is the same? Think again. Like carbohydrates, there are "bad fats" and "good fats".

Bad fats can increase your cholesterol and cause clogging of your blood vessels and arteries... potentially leading to atherosclerosis and a higher risk of heart disease.

Bad fats to avoid (or limit as much as you can) are saturated fats, trans fats and hydrogenated or partially hydrogenated fats and oils.

Good fats can have the opposite effect... they can help with lowering cholesterol and triglyceride levels and can actually help you reduce the risk of heart disease.

Good fats are omega-3 fatty acids, monounsaturated fats and polyunsaturated fats. These healthy fats can come from foods such as olive oil and vegetable oils, nuts, seeds and fish.

NUTRITIONAL SUPPLEMENTS

A diabetes food guide can't be complete without a mention of the importance of nutritional supplements.

Several studies including a clinical study by Dr. Thomas Barringer which was reported in the Annals of Internal Medicine show that type 2 diabetics on a multivitamin and mineral supplementation program reported fewer incidents of infections and infectious illnesses.

Many doctors are finding out that it's difficult to get their diabetic patients to eat the way they should and they are recommending vitamins and minerals as a complementary treatment.

Supplements and antioxidants, or what many experts call cellular nutrition, can also be beneficial in reducing oxydative damage and insulin resistance when combined with a healthy, low glycemic diet and exercise.

Are all supplements the same? No way. Read my section on nutritional supplements for the criteria that I use to choose the best supplements for me and my family. Then come back to this diabetes food guide to help you stay on track with your meal plans.

How Much Should I Eat?

Have you noticed how our portion sizes are getting larger and larger? Mega-size this and quadruple-size that! I think our plates are even getting bigger. This is a problem when you need to be focused on portion control.

As I researched diabetes and nutrition to create this diabetes food guide, I discovered many theories about portion control. Some people count carbohydrates and some count calories. In my experience with controlling portions, nobody really likes to count.

What works for me is using my clenched fist or palm of my hand for a portion size. A good guideline for a main meal is one portion size for protein, one portion size for a low glycemic, starchy carbohydrate such as long grain rice or red potatoes and two portion sizes of fruit and/or vegetables.

How Often Should I Eat?

Again, the key is to manage your blood sugar levels in a narrow range. That's difficult to do if you eat the normal "three square meals a day". If you wait too long between meals your blood sugar might drop into hypoglycemia range (low blood sugar). You can then become hungry and overeat during your next meal, potentially spiking your blood sugar to hyperglycemia range (high blood sugar). That's how the blood sugar rollercoaster starts.

A good course of action is to eat 5 or 6 times thoughout day. Three main meals and two or three healthy, low glycemic snacks. A good snack is one portion of protein and one portion of a low glycemic carbohydrate. For example, an orange and a portion of tuna is a great snack.

You will be eating every 3 hours or so. When you eat this often, eating healthy, low glycemic meals and snacks and you are watching your portion sizes... you will not overeat and you will keep your blood sugar within a healthy range.

Reviewing this diabetes food guide is a great start to losing weight and a healthy lifestyle. Learn more by reading my healthy eating guidelines and low glycemic index recipes.

ARE YOU AT RISK?
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