Diabetes and Diet

I have been told I have type 2 diabetes and it can be controlled by diet living in Vietnam with all the good fruit and vegetables where can I find a web site that can give me easy food guides. How much fruit can I eat and what fruits to avoid and also what calories does all food contain. thank you for your advice
This was diagnosed whilst back in the UK with in last month.

There is no one-size-fits-all diet for diabetics. In general, the foods that spike blood sugar the most are carbohydrate. That means bread, grains, oatmeal, rice, potatoes, noodles, pasta, corn. You will often hear people talking about ‘good’ unrefined carbs versus ‘bad’ refined carbs but in reality, a carb is a carb. All carbohydrates turn to sugar in the blood, so wholegrain bread is the same as a sugar donut, it all becomes pure sugar. As diabetes is about uncontrolled high blood sugars, all diabetics need to be careful in their consumption of whatever spikes blood sugar the most, i.e., all carbohydrate.

You should eat to your meter. Buy a blood glucose meter if you have not got one already. Log everything that you eat. Test 2 hours after eating. If you are under 140mg/7.8 mm/ol, then you are OK. If you are above this target, then you need to look at what you ate. Either reduce the portion, or cut it out entirely.

Everyone’s body is different. Only by testing will you find patterns that are right for YOU, and only by testing will you know how much carb you can eat. Note too that the amount of carb you can tolerate might be different depending on the time of the day (most people are more insulin resistant in the morning), the time of the month if you are female, stress, and exercise.

As to your unique challenges living in Vietnam:

I think this will be challenging. I love Vietnam and my favourite cuisine in the world is Vietnamese. BUT Vietnamese cuisine is extremely high in carbs. And diabetics cannot metabolize carbohydrate! In particular, Type 2 on diet/exercise therapy really do need to watch their carbohydrate intake. That’s going to be really difficult living anywhere in Asia.

You will find that the standard servings of rice and pho will almost certainly be too high in carbs for you to tolerate. (As measured by your post-meal readings of blood sugar.) And because carbs as a staple are ingrained in local culture, you might find it hard to eat in a way that is more blood sugar friendly.

Here’s how I adapt my Vietnamese dishes to make them diabetes-friendly:

- Pho : I don’t eat any of the rice noodles. I just have the soup, the meat and all the raw vegetables and herbs I can stuff into the bowl.

- Bun dishes : I only eat the meat part. I ask them to leave out the rice vermicelli and just have the meat with the vegetables and some of the sauce. The sauce has some sugar in it, but not as much sugar as in the rice vermicelli!

- Rice dishes : I eat them without rice. Yes, that gets me strange looks in Vietnamese restaurants, but I can’t eat rice and keep within blood sugar targets.

How much fruit can you eat? Test your blood sugar 2 hours after eating to find out.

Calories? Don’t count calories. Diabetes is not about calories, it’s about carbs. Learn how to count carbs.

Finally, you might have problems looking for information online because most of the information is tailored towards people living in Western countries and eating a Western-style diet. But you will never go wrong by trusting the data you get from your blood glucose meter. Your blood glucose meter will be your best friend. It will never lie to you

This is a great starter diet for someone suffering from Diabetes, who is looking for an effective way to manage the health and fitness portion of their diabetes management plan. Be sure to always consult your physician before beginning any new diet plan. This diet provides 50 percent starches, 30 percent proteins and 20% fat in calories, and follows the diabetic food pyramids method of creating an eating plan. Make sure to only eat the foods that are on the list below, and only eat the amount that is specified. It is important that you do not skip over or miss meals, or snack in between the planned meals. All foods should be measured, which can be done using a standard measuring cup, teaspoon or tablespoon. Foods are generally measured after cooking to ensure proper portion size. Make sure always to bake, broil or boil meats rather than frying, unless you are instructed specifically to do so. Special foods are not necessary, as you’re only required to stick to low calorie and lean foods, as well as fresh fruits and vegetables rather than canned or frozen, and skimmed milk instead of whole or Vitamin D.

As a diabetic, make sure to avoid sweets, candy, sugar, honey, pies and anything else that is prepared with sugar. You should also avoid foods that are high in fat or cholesterol, as well as alcoholic beverages like beer and wine. Avoid fats, sweats, fried foods and foods prepared in sugar or oil in order to control or maintain your weight. Make sure to avoid red meats, high cholesterol and fat foods and alcoholic beverages at all times, regardless of the goals in your personal diet management plan.

A standard 1800 calorie sample menu involves two fruits, two breads, one meat, two fats, one milk, and a free food. This translates to approximately 2/3 of a cup of apple juice, of a cup of oatmeal, one slice of toast, one egg that is soft cooked, one cup of percent or skim milk, and a glass of coffee or tea for breakfast. For lunch, expect to have two meats, two breads, one vegetable, two fruits, two fats and a free food, which translates to something like a half cup of tuna, two slices of bread, a half cup of tomato slices, a cup of mixed fruit, a teaspoon of margarine, and a glass of tea with lemon. The ideal dinner consists of three meats, two breads, one raw vegetable and two fats. This can translate to three ounces of baked chicken, a half cup of mashed potatoes, a slice of bread and a cup of broccoli or a tossed salad with a tablespoon of salad dressing.

Arturo
http://www.articlesbase.com/health-articles/manage-your-diabetes-with-a-diet-menu-107188.html

The Glycaemic Index is known as GI and is a ranking for foods based on their effect on blood sugar levels, which is particularly useful for diabetics who need to monitor their blood glucose levels. Some foods are absorbed quicker than others, and the quickest of these will have the highest rating. The GI rating system is useful for diabetics, but there are important factors to consider when researching the GI ranking of different foods and meals.

Slow releasing carbohydrates are better for everyone, especially diabetics. The reason for this is that the carbohydrates are absorbed by the body much slower, meaning that you can maintain a normal appetite and keep your blood sugar at a safe and healthy level that is more constant throughout the day. These kinds of carbohydrates will have a low GI ranking. Another aspect of many with diabetes in considering the meals they eat is weight loss. Low GI rankings will help with weight loss by the way in which they control your appetite and make you feel full for longer.

When purchasing foods and cooking recipes based on the GI of the food it is also important to realise that fats and proteins can slow down the absorption of carbohydrates, but this does not mean it is healthy just to eat these foods. You must bear in mind that it is also important to follow a well-balanced diet, which you will be able to find in special diabetic recipes.

The way you cook your food will affect its GI, so try to avoid frying and use healthier methods such as grilling.

willyboy
http://www.articlesbase.com/health-articles/the-glycaemic-index-control-your-diabetes-with-the-gi-a-guide-to-planning-the-right-diabetic-plan-708384.html

They are the biggest killers in America: Diabetes, high cholesterol, high blood pressure and heart disease. The most common causes of these deadly conditions are: Physical inactivity, fattening snacks and beverages, obesity, stress, and smoking. The shocking news is that these diseases are so easily preventable.

A frequent cause of blame is the unhealthy food choices people make regularly. It’s okay to splurge once in a while, but it is the habits you follow daily that will determine your overall health. Constantly consuming chips, bacon, cakes, sugary drinks, candy, sausage, and cigarettes will get you nothing but poor health, deadly diseases, and a ticket straight to heaven prematurely.

According to the CDC over 63% (that’s over 180 million) of the US population is overweight or obese and is physically inactive, resulting in tens of millions who have chronic deadly, but preventable, conditions such as high cholesterol, high blood pressure, diabetes, and pre-diabetes. Recently the CDC reported that more than 70% (over 1.7 million) of all causes of death in America are caused by only three preventable factors: obesity, sedentary lifestyles, and smoking. The very fact that these factors are easily preventable is heartbreaking.

One of the major contributors to poor health is the excessive consumption of cholesterol. The body produces over 85% of the cholesterol we need and the sugar stores in our liver and muscles remain saturated due to physical inactivity. Because we are largely a couch-potato society and the food we consume every day is loaded with animal-based fats, the extra fat gets dumped into our arteries, belly areas, and under the skin all over our bodies.

Another major contributor to deadly diseases, poor health, and premature aging and death is physical inactivity. Most of us sit throughout an entire workday then go home and sit in front of the TV for another 5 to 6 hours while consuming large fatty meals, snacks, and sugary or alcoholic beverages that are rich in saturated fats, salt, and sugar, all of which contribute to increased belly fat. Shockingly, belly fat is the most dangerous kind because it causes inflammation in the arteries contributing to plaque build up in the arteries and insulin resistance leading to heart attacks and diabetes.

Yet another common issue is that people are unaware of how unhealthy the foods they consume are. When people don’t read nutrition labels they tend to consume very dense food and sugary beverages that are nutrient deficient. These foods are readily available in fast food restaurants and vending machines and contain loads of sugar, fat, and unwanted calories. Sugary soft drinks (which alone contribute to over 33% of all US obesity), sugary lemonade, sweetened iced tea, smoothies, lattes, and frappucinos, which contain loads of sugar and fat that further contribute to the accumulation of belly fat, make you more of a magnet to all sorts of deadly, but preventable, diseases. One of the worst mistakes people make as well is skipping meals which makes the body more efficient at storing and gaining fat weight.

Fortunately there are important steps to help you make balanced food and activity choices and help you start a lifestyle makeover process which will be your shield against deadly diseases as you age gracefully:

? If you have any chronic disease(s) take your medications as prescribed.

? Eat 3 main balanced meals, reduce your portion sizes, and raise your fiber intake.

? Consume 2 fruit and nuts snacks between meals.

? Switch all sugary drinks to water or diet soft drinks. Sweeten all other hot or cold beverages with artificial sweeteners or sugar-free flavoring powders. Limit all non-water beverages to a couple a day.

? Increase your daily walking activity to over 10,000 steps a day by making more frequent trips at home, the office, while shopping, and anywhere else.

The good news is that diabetes, heart disease, and other chronic diseases can be prevented, managed, and reversed with your own choices, actions and a lifestyle makeover. Now is the time to start putting these tips to good use and begin feeling better and living healthier right away!

George Tohme