By
Dr Michael Hutch
 

By
Dr Michael Hutch
 

Diet For Type 2 Diabetes

  Type 2 Diabetes – Dairy Has Saturated Fat Too!

Effectively managing the progress and effects of Type 2 Diabetes requires a Diet that is not only low in simple sugars but one that is good for the heart.  Diabetics are particularly prone to cardiovascular disease.  As they age and the effects of diabetes take their toll, diabetics are at greater risk for heart  attacks and clogged arteries.  Moreover, damage to peripheral blood vessels can cause damage to the eyes, kidneys and other organs of the body.  A heart healthy diet is key to leading a healthy life as a Type 2 diabetic.  One of the most important components of a heart healthy diet is eating foods that are low in saturated fats. 

Most people know that cutting down on saturated fats means avoiding fatty and processed red meats.  However, many individuals overlook the saturated fat content in dairy.  In order to succeed at diabetes management and follow a heart healthy Diet, diabetics must become aware of the saturated fats that lurk in helpings of some of their favorite dairy foods.  Whole dairy foods are a prime source of saturated fats which can increase the risk of heart disease in all individuals and are thus to be particularly avoided by diabetics who are especially vulnerable to heart attack and blood vessel damage as they grow older. 

Dairy foods that contain high levels of saturated fats include whole milk, butter, cheese, and ice cream.  Instead of consuming whole milk, choose one percent fat or skim milk.  Two percent milk is better than whole milk but it is still not a good choice as it still contains a great deal of saturated fat.  Margarine and non dairy buttery spreads can be used in place of butter.  If you do use butter, use it in moderation.  Do not slather it on your toast so that it melts into a yellow pool on the surface of your bread.  Use only the amount necessary and no more.  Most cheeses also come in low fat varieties.  Choose low fat or no fat cheese or use cheese only in moderation. 

Many Diabetics think of ice cream as a sweet and forget that it is also a big source of unhealthy saturated fats.  When you go to the grocery store, you will find no sugar varieties of ice cream offered by many manufacturers.  If you must have ice cream, try to find your favorite flavor in a brand that offers low fat as well as low sugar selections. 

By
Dr Michael Hutch
 

Diabetes Type 2 Diet

Type 2 Diabetes – Reasons You Should be Eating Fish!

If you have Type 2 Diabetes, you could benefit greatly by adding two or three servings of fish to your weekly diet.  The main reason you should be adding fish to your diabetes management plan is the beneficial effect of fish oil.  A study conducted at the Norwegian University of Science and Technology found that patients with Type 2 Diabetes who took fish oil experienced reduction in a number of lipoproteins that serve as cholesterol markers in the blood.  Thus, fish oil helps preserve heart  health, an important consideration for Type 2 Diabetics who are prone to heart disease. 

Diabetics and their doctors have often worried that, while fish oils lowered triglycerides, they could raise levels of low density lipoprotein (LDL), the most dangerous form of blood  cholesterol.  However, a number of studies have shown that any increase in the “bad” LDL cholesterol is minimal and is set off by a proportional increase in the “good” form of cholesterol, high density lipoprotein (HDL).  In addition, high doses of fish oil also had the beneficial effect of reducing insulin sensitivity. 

For maximum benefit to the heart, Type 2 Diabetes patients should take in at least 250 mg of fish oil per day, on average.  A diabetic with heart disease or high triglyceride levels should consume even more fish oil, with recommended levels ranging from 1,000 mg to 4000 mg per day.  Squeezing that much fish oil into your Diet is not as difficult as it may seem.  A single three-ounce serving of salmon or mackerel offers over 1000 mg of fish oil.  There has been some concern that high doses of fish oil could interfere with effective blood glucose control in some Type 2 diabetic patients.  However, studies have shown that increasing the amount of soluble fiber in the diet neutralizes any negative effect of the fish oil on blood glucose levels.

In addition, there is evidence that eating at least two servings of fish a week helps protect the health of Type 2 diabetics who are suffering from kidney failure or disease.  Ingesting fish oils apparently lowers the levels of dangerous proteins that build up in the blood as the kidneys begin to lose their functioning.  Obtaining fish oil from natural sources, including fatty fish such as salmon, mackerel, and tuna is the best opinion for a successful diabetes management plan.  However, if it simply is not possible to consume that much fish, fish oils such as Omega-3 fatty acids can be obtained through supplements that are readily available in any health food store.

By
Dr Michael Hutch
 

Type 2 Diabetes Menu

Type 2 Diabetes – The  Glycemic Index, Your Saviour!

For patients with Type 2 Diabetes struggling to find a manageable diabetic diet plan, the  Glycemic Index can be a godsend.  It is important to know the amount of carbohydrates in any given food when putting together a Diabetic food plan.  However, different foods, even those containing roughly similar amounts of carbohydrates, can have vastly different effects on blood sugar levels.  Some foods simply cause blood  sugar to spike more quickly than others.  Obviously, when you are diabetic, knowing which foods will dramatically raise your blood glucose levels in a short time period is vital.  The  Glycemic index ranks foods, particularly foods containing significant amounts of carbohydrates, according to their ability to raise your blood sugar and the swiftness with which they raise it.  According to the  Glycemic index, different foods are given different index numbers.  Foods that are assigned higher index numbers are those that cause a faster and greater spike in blood glucose. 

The  Glycemic index is a particularly useful meal planning tool for Type 2 Diabetics.  The idea is to consume mostly those foods with low  Glycemic Index numbers and to offset foods with high index numbers with foods that have extremely low numbers.  Proper use of the  Glycemic index in diabetes management can result in stabilized blood sugar levels.  The  Glycemic index is also a great tool for regulating blood sugar levels throughout the day by ensuring foods chosen for one meal do not have wildly higher  Glycemic index numbers than foods chosen for other meals.  

Furthermore, consuming foods with low  Glycemic Index numbers can serve to suppress the appetite and delay hunger, which can dissuade diabetics from overeating and help them lose and manage their weight.  Careful diabetic management of the Diet in Type 2 Diabetics can reduce or even eliminate the need for insulin and/or oral medications used for glucose control. 

However, Type 2 Diabetics who use the  Glycemic index method to plan their meals should be aware of some of the limitations of the index.  First of all, the  Glycemic index  measures the effects on blood  sugar of individual foods rather than combinations of food, which, when combined, can have a different synergistic effect on blood sugar levels.  The impact of a food on blood glucose level can also be affected by food preparation and portion size, considerations that are not explicitly taken into consideration by the  Glycemic index.  Moreover, the  Glycemic Index does not rank foods based on their content of nutrients and elements such as protein, sugar, saturated fat, or calories.

By
Dr Michael Hutch
 

Type 2 Diabetes Nutrition

 Type 2 Diabetes –  Glycemic Index and the  Glycemic Load

The  Glycemic index measures the potential of carbohydrate containing foods to cause increases in blood glucose levels.  Two different foods containing the same amount of carbohydrates can cause an individual’s blood sugar levels to rise at different rates to different levels.  A food that causes a rapid increase in blood glucose has a high  Glycemic index, while a food that does not cause the blood  sugar to rise as quickly or as high has a low  Glycemic Index.  Type 2 Diabetes patients often use the  Glycemic index when planning meals in order to avoid foods or combinations of food that will cause a spike in their blood sugar.

Most people, especially Type 2 Diabetes patients, know the old dietary adage about cutting down on simple carbohydrates, including refined sugars.  Simple carbohydrates are presumed to cause a surge of energy followed by a “crash.”  In other words, simple carbohydrates cause a rapid, short-lived spike in blood glucose levels.  Complex carbohydrates, on the other hand, are understood to be those that provide longer lasting energy.  The  Glycemic index provides a more accurate, informative look at the effects on blood sugar levels of carbohydrates in food.

Eating high foods with a high  Glycemic index will result in a more rapid and larger increase in blood  sugar levels than will the consumption of foods with a low  Glycemic index.  When blood sugar rises, the pancreas responds by increasing insulin secretion.  These high insulin levels in turn cause a rapid decrease in the blood glucose levels.  Consuming low  Glycemic Index foods on the other hand result in lower and more stabilized levels of blood sugar and insulin secretion.

By
Dr Michael Hutch
 

Diets For Type 2 Diabetes

 Type 2 Diabetes – The Importance of a ‘Healthy’ Diabetes Diet

Controlling Type 2 Diabetes through diet is more complicated than simply cutting out candy and cookies.  Attention must be paid to everything that you eat, as well as to how much and when you eat.  It is important to cut out particularly unhealthy foods composed mostly of refined sugar.  However, all foods containing carbohydrates affect blood  glucose levels. Type 2 Diabetics must pay attention to the amount of carbohydrates in their diet generally and to when and how frequently they consume them. 

Diabetics must also understand the importance of a heart healthy diet.  Because diabetics are prone to heart and vascular disease, maintaining a heart healthy Diet is one of the best things that a patient with Type 2 diabetes can do to stave off some of the worst effects of the disease, including kidney disease and vision impairment.  A heart  healthy diet requires cutting down on saturated fats and processed red meats as well as simple sugars.  It also requires taking in plenty of fiber, whole grains, vegetables, and fruits. 

A healthy diabetic diet also requires adequate spacing of meals so as to avoid surges in blood sugar levels.  Instead of eating two or three large meals daily, a diabetic is usually better off eating several small meals, as many as six or seven, a day at regular intervals.  The planning of these frequent small meals can be a hassle, but cooking meals ahead and freezing portions for easy preparation at a later date can be a great boon as can foods that need little preparation or specialized storage, such as fruits and vegetables.  You can be eating all the right things, but eating them all at once could make your blood glucose surge just like eating a candy bar.  A vial of emergency insulin is no substitute for careful meal planning. 

At the same time, fasting is a dangerous practice for a Type 2 diabetic.  Some diabetics think that they can eat that huge meal when they go out for dinner or splurge on that dessert if they make up for it by fasting all day beforehand.  However, Diabetics are particularly vulnerable to fluctuations in blood sugar levels, and low blood sugar can be more dangerous than high blood  sugar.  If you fast during the day so that you can splurge at night, your blood sugar levels will dip. When you finally do eat that big meal, your sugar levels will respond by surging precipitously.  These drastic swings in glucose levels are unhealthy and can result in a potentially serious medical incident.

By
Dr Michael Hutch
 

Managing Type 2 Diabetes

 Type 2 Diabetes – Surviving the Holidays

The holidays, particularly that long stretch of time between Thanksgiving and New Year’s Day, can be a very challenging time to be a diabetic.  First, there is Thanksgiving, a holiday whose main purpose seems to be to test how much each American can successfully shove into his or her stomach without throwing up.  It may be relatively easy to limit your portions of such dishes as stuffing, turnips, and squash, but Thanksgiving desserts can be especially insidious for those with Type 2 Diabetes.  As soon as Thanksgiving is over, the Christmas candy comes out in the stores.  Candy canes, ribbon candy, chocolate Santas are all pure sugar and just the thing to send your blood glucose levels skyrocketing. 

Many Type 2 diabetics tell themselves each November that, this holiday season, they will not succumb to temptation.  Most of them end up sneaking a cookie here, a piece of pie there, and a candy cane for good measure.  The result is a disaster from the point of view of diabetes management.  Blood sugar levels skyrocket, egos fail, and diabetes spend the last month or so of the year feeling ill.  The rare individuals who are able to resist the temptation of sugary treats endure a different kind of misery.  They feel excluded from the enjoyment of the holidays.

The key to surviving the holidays as a diabetic is planning.  First, depending on your particular health condition, you may be able to “cheat” as long as you keep it under control.  Plan ahead to the calorie exactly how much you can stray from your typical Diabetes Diet without feeling ill and adversely affecting your health.  If you can safely have one cookie, have one cookie. But have only one cookie.  Make sure that you keep up with your exercise regimen as you enter the colder months to keep your blood  sugar levels level.

Before the holidays approach, find recipes for low carb and sugar free versions of your favorite holiday desserts.  Test the recipes out before hand.  If the host of your holiday celebration is amenable, provide the recipe and suggest that it be placed on the menu.  If that is not an option, make your own healthy dessert and bring it with you.  If you end up eating out or going to a restaurant for a holiday party, make your menu selections carefully.  Stick to salads, low carbohydrate vegetarian options, and low fat fish and chicken entrees.  Drink plenty of water and stay away from the sugary soft drinks and alcoholic beverages.

By
Dr Michael Hutch
 

Type 2 Diabetes Nutrition

 Type 2 Diabetes – Top Low Carb Snacks

When you have Type 2 Diabetes, it is important to have a disciplined and well-planned diet that is low in simple carbohydrates and high in healthy nutrients, including protein and fiber.  You may have been told not to snack between meals as a child.  However, when you have diabetes, snacking is actually a positive and helpful activity, especially if you are controlling your blood sugar with the help of oral diabetes medications.  Eating several smaller meals and snacks throughout the day rather than three large meals will keep your blood glucose from swinging wildly up and down and help you avoid overeating when you do eat. 

The best snacks for Type 2 Diabetes patients are low in carbohydrates but high in other nutritional values.  In general, a diabetic snack serving should contain no more than 15 grams of carbohydrate.  It should also contain fewer than 140 mg of sodium per serving in order to preserve heart health.  Choosing snacks high in fiber and protein will make you feel fuller and leave you feeling more satisfied especially when your diet plan requires you to limit yourself to small servings.  If you perform a regular exercise regimen, it is a good idea to schedule a snack before and after your work-out in order to prevent dips in your blood glucose. 

For a tasty, healthy treat high in both fiber and protein, try a serving of celery sticks dipped in natural peanut butter.  Carrot sticks, while somewhat higher in carbohydrate than celery sticks, are another good snack choice that provides loads of fiber and Vitamin A.  If you prefer fruit, try fresh apple slices with cubes of cheddar cheese.  An interesting variation on apple and cheddar is pear slices with Muenster cheese.  Servings of canned fruit (in natural juices rather than heavy syrup) with cottage cheese are a great substitute for fruit pie with whipped cream.  If peanut butter is a favorite of yours, half a peanut butter sandwich on whole wheat bread is an excellent diabetic food option.

If you are looking for a good “grab and go” snack, try a mini-bag of popcorn (approximately 100 calories per serving) or sunflower seeds.  A hard-boiled egg is a great low carbohydrate Diabetic snack which delivers loads of iron and vitamins in addition to protein. Low-fat, sugar-free yogurt is another great option. When you simply need something that seems more like dessert, try some sugar-free Jell-O or sugar-free cookies.  For a diabetic equivalent of a fancy cappuccino, flavor your coffee with cinnamon rather than sugar or artificial sweetener.

By
Dr Michael Hutch
 

Diet For Type 2 Diabetes

 Type 2 Diabetes – Watch Your Saturated Fat and Cholesterol! Go Low Fat!

The importance of a heart healthy Diet to successful Diabetes management cannot be overestimated.  Diabetics are at special risk for cardiovascular disease as they grow older.  They can develop conditions such as blocked arteries that can lead to heart attack and stroke.  Damage to peripheral blood vessels can lead to kidney failure, vision impairment, and loss of feeling and motor control in the extremities.  Following a heart healthy diet can help a diabetic forestall many of these most devastating effects of Type 2 diabetes.

The lynchpin of a heart healthy diet is cutting down on saturated fats and cholesterol.  In other words, Type 2 diabetics need to follow a diet that is not only low sugar but also low fat.  The first step in cutting down on saturated fat and cholesterol is reducing one’s intake of fatty red meats and processed red meats.  If red meats are eaten, make sure the cuts are lean.  Instead of buying regular ground beef, choose lean beef.  Trim the fat from steak and other cuts of beef before cooking and eating.  In any event, red meats such as steak are better for diabetics than are processed meats such as salami and bacon.  The best meat choices are chicken and turkey, preferably the white meat parts of the bird, and seafood, which is not only low in saturated fat but high in the “good” fats, the Omega-3 fatty acids that protect heart health.

Another source of saturated fat in the Diet is dairy.  Type 2 diabetics must watch their dairy intake as well.  Skim milk or one percent milk should be chosen over whole or two percent milk.  Margarine and other non dairy buttery spreads are good substitutes for butter which is loaded with saturated fat.  If you must indulge in other dairy products, such as cheese or ice cream, look for low fat varieties on the shelves of your local supermarket. 

While cutting out the bad, saturated fats, Type 2 Diabetics should not forget to add the good forms of fat to their diets.  Good fats, called unsaturated fats, actually have health benefits and serve to lower the levels of bad cholesterol in the blood .  Seafood, particularly fish such as salmon and mackerel, is a good source of fish oils, which protect the heart.  When cooking, choose olive oil, another source of good fats.  Other diabetic foods that contain significant amounts of good fat include avocadoes, nuts, and seeds, including flax, pumpkin, and sesame seed. 

By
Dr Michael Hutch
 

Type 2 Diabetes Menu

 Type 2 Diabetes – White Meat versus Red Meat

You need not become a vegetarian if you have Type 2 Diabetes.  In fact, a diet high in protein rich foods, such as meats, can be very helpful in diabetes prevention and diabetes management.  However, you should know that not all meats are created equal.  Some contain more fat and other harmful dietary substances than do others.  In general, diabetics should opt for white meats, including chicken, turkey, and pork, over red meats, especially highly processed red meats such as bacon, hot dogs, and salami.  While red meat, even processed red meat, need not be eliminated completely from the diabetic’s Diet, they should be eaten infrequently. 

With respect to Diabetes prevention, studies have found that eating unprocessed red meat did not predispose individuals towards developing either Type 2 diabetes or heart disease.

However, consuming just one daily serving of processed red meat increased an individual’s chances of developing heart  disease by 42 percent and the chances of developing diabetes by as much as 19 percent.  Consuming some form of processed or unprocessed red meant daily increased the chances of an individual developing Type 2 diabetes by 12 percent.  The fat and cholesterol contained in meat is of great concern because they can contribute to the clogging of arteries that result in stroke and heart attack.  Individuals with Type 2 Diabetes are particularly vulnerable to developing cardiovascular disease so it is especially important for them to regulate red meat intake as part of their diabetes management plan. 

However, researchers speculate that the salt and preservatives in meat, especially processed red meat, are just as dangerous to diabetic heart health as the fat and cholesterol.  Processed meats have up to four times the salt content as unprocessed meat.  High salt intake can lead high blood pressure which can trigger or exacerbate heart disease.  In addition, the preservatives in processed red meat, such as nitrates, have been found to cause a lower glucose tolerance, which is one of the characteristics of Type 2 Diabetes. 

Overall, Type 2 diabetics are better off sticking to white meats, including chicken breast, turkey  breast, and certain cuts of pork.  When diabetic patients do indulge in red meat, they should opt for lean cuts of steak and beef.  Processed red meats do not need to be restricted entirely.  But those hoping to prevent Type 2 diabetes or incorporate healthy proteins into a Diabetic diet should keep to a minimum their intake of processed meats such as salami, pastrami sausage and bacon.

By
Dr Michael Hutch
 

Type 2 Diabetes Diets

 Type 2 Diabetes – Why You Must Follow a Diabetic Diet

When they are first diagnosed, many patients with Type 2 Diabetes go into denial.  They often resist the need to go on a strict, regimented diet.  The fact that their lives, particularly their Diets must revolve from now on around their blood sugar levels infuriates them.  However, following a diabetic diet is essential to diabetes management and cannot only extend a diabetic’s life span but also increase the quality of his or her life.  A healthy diabetic diet can stave off and slow down some of the worst effects of Type 2 Diabetes, including eye and kidney damage, heart disease, and neuropathy.  For individuals with a pre-diabetic condition, following a modified diabetic diet in combination with an appropriate exercise regimen is the best form of diabetes prevention. 

It is important to remember that following a Diabetic Diet does not mean never being able to eat the foods you love again.  New diabetic medications and diabetic recipes can enable you to enjoy eating as much as you did before your diagnosis but with modifications.

Perhaps the most important aspect of maintaining a diabetic diet is choosing heart healthy foods.  Surprisingly, keeping to a heart healthy diet is more important than eliminating sugar from one’s diet.  Diabetics are particularly prone to vascular disease, including heart  disease and peripheral neuropathy.  Vascular disease can cause damage to the blood vessels of the eyes of Type 2 diabetics leading to premature blindness.  A heart healthy diet can keep the body’s blood  vessels healthy and functional for a longer period of time, thus stalling the development of heart disease and its attendant ills.  Diabetes management should be focused not only on eliminating simple sugars but also on including fiber, whole grains, fresh fruits, vegetables in one’s Diet.  Saturated fats should be avoided.

Following a diabetic diet entails cutting down on sugars and carbohydrates and eating small meals.  It involves paying closer attention to what you eat and when you eat.  This may seem to take the spontaneity out of eating, seemingly making it a less pleasurable activity.  However, you can also see this new necessity to think more closely about your diet as an opportunity to explore new recipes and even new foods that you have not experienced before. 

A regimented diet requires careful planning and attention.  This may be a hassle.  But this regimentation is essential to effective diabetes management.  If you eat controlled portions at regular intervals, you will be more successful at keeping your blood glucose levels healthy and stable. 

By
Dr Michael Hutch