Diabetes Diet: Calories, Protiens and Fats

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Protein

Protein is body’s building block or cell builder. It is required for energy, growth and maintenance. About fifteen percent of daily calories should be supplied by protein. But our consumption is more than that. Extra calories are stored as fat in the body.

Poultry, fish, eggs, cheese, meat and legumes are rich sources of harmful protein. Medical advice recommends intake of proteins, which are low in fat. Legumes such as dried peas, beans, lentils and Soya products like tofu are recommended. These products reduce fat and cholesterol levels in the blood. Nuts, avocado, soured milk and homemade cheese are other good sources of protein low in fat.

Fat

Fats provide lots of calories and are a concentrated source of energy. Cakes, sauces and chocolates are hidden sources of fat. A big proportion of our fat consumption comes from cooking fat or oil. They are extremely harmful. By changing the cooking medium one can control diabetes along with control in fat intake.

Fats are classified into two categories:

Saturated Fats – Butter, whole milk, cheese and animal fat’s like beef, mutton and pork are examples of saturated fat. It is dangerous because saturated fats raise cholesterol levels and contribute to obesity, which is a contributory factor towards diabetes.

 

Unsaturated Fats – These fats remain liquids at room temperature and they are typically found in oils. They are much safer for the hearts. They are further divided into Monounsaturated fats and Polyunsaturated fats. Olive, canola and almond oils are sources of mono-unsaturated fats. Sunflower, corn and fish oil constitute polyunsaturated fats.
Saturated fats like butter used in cooking and seasoning should be replaced specially by monounsaturated fats.

Percentage of Saturated and Unsaturated Fat in Different Cooking Oils

Oil Saturated Monounsaturated Polyunsaturated
Butter 65 30 4
Canola 7 62 31
Coconut 92 6 2
Corn 13 25 62
Groundnut 18 48 34
Safflower 9 13 78
Sesame 15 42 43
Soybean 15 24 61
Sunflower 11 20 69
Olive 14 77 9

 

Calories, Diet and Diabetes:

A balanced diet and understanding the concept of calories helps in preventing and managing diabetes. The energy content of food is measured in units called calories. About Seven thousand two hundred calories is equal to One kilogram of weight. So if you want to reduce half kilogram of body weight you should consume five hundred calories less everyday for a week. You will be losing Three thousand five hundred calories or half kilogram of weight within a week.

The number of calories required to maintain a steady body weight in a person moderately active is thirty calories per kilogram of body weight. The calorie estimate may vary slightly with age, exercises and stature.

Diabetic Requirement:

  • Around thirty kilocalories per kilogram body weight.
  • Around three hundred grams carbohydrates mainly starch.
  • Around thirty grams (preferably unsaturated fat).
  • Around one and half grams protein per kilogram of body weight.
  • Vitamins and minerals.
  • Fibers – fruits, vegetables and cereals contain more fiber.
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Diabetes, Fiber, Simple and Complex Carbohydrates

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Carbohydrates

They are body’s main source of energy. They are classified into Simple and Complex carbohydrates. Simple carbohydrates are easily digested. Complex carbohydrates are digested slowly and provide stamina and energy over a long period. Fruits, most vegetables and milk and milk products are made up of simple carbohydrates. While Potatoes, corn, beans, rice, bread, cereal and pasta are complex carbohydrates. 

About half of the daily calorie requirement of the body should be obtained from carbohydrates. It is good to eat a combination of complex and simple carbohydrates. However if you consume excess carbohydrates then there will be shortage of insulin to transport excess sugar into the cells. This causes an increase in blood sugar level. 

Diabetes and Simple Carbohydrates
Cakes, pastries, jams, jellies, candies and table sugar are sources of simple sugar. In normal cases there is sufficient insulin in the blood to move this simple sugar into the cells.

But in diabetics, either the insulin is ineffective or deficient. So the sugar stays in the blood and increases the level. Therefore in diabetics especially intake of simple carbohydrates is restricted. 

Why Complex Carbohydrates are better for Diabetes:
The body breaks down the Complex carbohydrates rather slowly. And so the blood sugar level rises gradually. In such situations the body is able to manage complex carbohydrates even with decreased insulin. And these do not affect a diabetic the same way a simple carbohydrate does.

Fiber and Diabetes:
Fiber is a carbohydrate that is unrefined. The outer layer of seeds, fruits and vegetables is made up of fiber. It is a mixture of pectin, cellulose, lignin and gums, which is indigestible matter.

Potatoes, oats, nuts, seeds, pulses, bread, fruit and vegetables are made up of fiber. All the forms of dietary fiber pass down the digestive tract without being broken down. Fiber performs valuable functions although it does not provide any nutrients. It decreases the blood glucose level in the blood after meal, softens and adds bulk to stool and helps retain water in the intestine. It is also known to reduce blood cholesterol level and decreases risk of cardiovascular disease. 

Fiber also boosts the ability of cells to receive and utilize insulin, especially in type-2 diabetes. This is an effective natural method to control diabetes. It is good to increase fiber intake gradually so that the system is able to adjust to it. Eat more fruits and vegetables along with the skin and reduce intake of processed foods.

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Diet and Diabetes Food Pyramid

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Food provides us with carbohydrates, proteins and fats (which are major sources of energy to the body) and vitamins and minerals. Nutritious food accompanied by sensible and balanced eating is the path towards good health, energy and vitality. Good food improves the effectiveness of the body and helps maintain ideal body weight. It also reduces risk of cardiovascular disease and diabetes.  

It is very important to be aware of the nutritional content of the food that we eat, particularly fat content. Fatness is a result of the fat that we eat. However do not starve yourself or eat less.

Diet plays an important role in the treatment of diabetes. Diabetics require well-balanced and nourishing diet when compared with others. The body’s daily food and nutrition requirement is to be understood first. This helps in preventing and controlling diabetes.

The Diabetes Food Pyramid:
The diabetes food pyramid gives us an idea about the food that can be consumed in larger quantities and which food need to be curtailed in the diet. The diabetes food pyramid is divided into six sections that vary in size.

  • The largest group at the base includes starchy vegetables like corn and potatoes, pastas, beans and grains. It signifies that we should eat more servings of these food items than others.
  • Second and third section includes leafy vegetables like spinach and fenugreek; lettuce, broccoli and cabbage; and fruits like jambul (a type of berry), guava, oranges, papaya, apples and grapefruit. Food under these groups also can be consumed in large quantities.   
  • Fourth and fifth sections include cereals and legumes, and milk and milk products. These need to be consumed in moderation.
  • Fats, oils, alcohol, sugar, sweets and chocolates belong to the sixth section, which is the smallest and topmost. It signifies that very little or preferably nothing should be eaten from this section.  

The exact quantity of food that can be consumed depends on the nutrition, needs, calories, lifestyle and diabetes goals. Maintain a diary of the food that you have eaten. Write down everything you have eaten for a week. Compare it with the diet pyramid to find out what changes are to be made.

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