It’s a challenge for people with diabetes to eat well, but the reasons may not be what everyone thinks.
In addition to temptation or a lack of will, misinformation may be the culprit.
Knowing the truth behind the rumors helps patients make informed choices and not have to give up the foods they love.
Rumor 1: A special diabetes diet must be followed
Truth: There is no standard diabetic diet. Some people with diabetes will count carbohydrates. If overweight, weight loss should be one of the main goals, and many methods can help with weight loss.
Michael Dansinger, MD, director of the Diabetes and Weight Loss Related Lifestyle Coaching Program at Tufts Medical Center and nutritionist for NBC’s “Super Diet King,” believes that “many popular diet plans (such as Weight Watchers or The Zone) can help with weight loss and thus control blood sugar levels.”
Consult your doctor or diabetes educator to find an eating plan that works for you.
Rumor #2: “Diabetes healthy” and “sugar-free” foods are good for people with diabetes
Truth: Sugar-free cereal may not be better than the regular cereal on the shelf next to it, even though the so-called diabetic cereal may be more expensive.
Sugar-free foods are often high in calories and even carbohydrates, so be sure to check nutrition labels carefully. Also check the list of sweeteners, such as sorbitol, mannitol and xylitol, which can cause stomach upset, according to Carolyn Brown, a nutritionist at Foodtrainers in New York.
Patients are usually advised to avoid processed foods and turn to a variety of fruits and vegetables, lean beef, poultry, fish, and low-fat dairy products.
Rumor #3: You can’t eat any sweets
Truth: You can have dessert! Of course, it’s not wise to eat chocolate cake or indulge in ice cream at the end of every meal. But it’s perfectly feasible to add a small serving of sweets to a healthy eating plan, as long as the intake takes into account the calories and carbohydrates consumed that day.
Caroline believes, “If you restrict yourself too much, you may drive yourself crazy.” She would urge patients to eat fruit every day to satisfy their sweet tooth. She says it’s OK to indulge once a week, as long as you can get back on track.
Michael agreed. He noted that most weight loss programs have some wiggle room. It’s enough to be able to be strict 90% of the time,” he said. My patients all eat some sugar and starch, and enjoying life is a must.”
Rumor 4: You shouldn’t eat potatoes
Truth: Potatoes are rich in carbohydrates, but can still be enjoyed in moderation, as well as other carbohydrate-rich foods such as pasta, bread and rice, being careful not to overdo it.
Brown said, “A serving of potatoes should be about the size of a fist.” Because many potatoes are large, you can plan to eat half at a time. Baked potatoes are a healthy food, but sweet potatoes are better. “Sweet potatoes are more nutritious, and their rich in beta-carotene.”
Potato skins are recommended, and they are a source of fiber that should not be overlooked. If grains are needed, whole grains (such as brown rice or whole wheat pasta) are recommended, remembering that they should not exceed 1/4 of your plate.
Rumor 5: No alcohol
Truth: For most people with diabetes, alcohol can be consumed in moderation. No more than 1 drink per day for women and no more than 2 drinks per day for men. It is important to consult your doctor beforehand about drinking alcohol.
Some medications, such as insulin or other drugs that help boost insulin levels, can cause hypoglycemia, and alcohol can make it worse.
In addition, alcohol and sugar are not digested in the same way, so the effects of alcohol are not felt immediately. Carolyn said, “A glass of wine in the evening may not bring down blood sugar until the morning of day 2.”
Do not drink on an empty stomach, and consider the calories you consume. Carolyn said, “Drinking alcohol is like eating dessert.”