Following a diabetes meal plan can seem challenging when you're faced with hundreds of shelves worth of choices combined with all those confusing food labels. Although it would certainly make life easier if you could just follow a grocery list for your diabetes diet, it doesn't necessarily work that way.
Everyone's diabetes and individual nutritional needs are different. That means what and how much you can eat and therefore, the foods you choose to put in your cart — may also be different compared to the cart of the person with diabetes who's standing next to you in line.
But the heart of every diabetes eating plan is pretty much the same as any healthful diet — a nutrient-rich blend of foods that are low in fat and calories and based on moderate serving sizes. So, with a little know-how and practice, you can turn food shopping into a regular to-do — not a complicated excursion.
Asking the expertsWe turned to two experts: Marlee Zweifach, a registered dietitian, certified diabetes educator and certified nutritionist with a private practice in New York City, and Kathie Swift, nutrition director at The UltraWellness Center in Lenox, Mass.Revolution Health: Are there certain diabetes do's and don'ts to consider when grocery shopping?
Marlee Zweifach: When I see patients, they always want a list of what's "allowed" and what to "avoid," but it's just not that simple. That's why it's so important for patients to see a dietitian so that they can have a plan designed especially for them. There are so many things to consider when evaluating whether a food is appropriate for any individual with diabetes. To generalize is unfair to the patient and often is inappropriate.
Foods that are high in saturated fat are foods that should be avoided. People with diabetes are at a higher risk of developing cardiovascular complications. So, they need to be especially careful to manage their blood lipids [fats in the blood]. This means a diet low in saturated fat. Fats that are solid at room temperature [like butter and Crisco] are saturated fats.
RH: Are there any rules of thumb that people with diabetes need to remember as they're searching the food aisles?
Zweifach: Eat a healthful diet and follow your carbohydrate prescription [i.e., how many carbohydrates you're allowed to have based on the meal plan your registered dietitian creates].
A healthful diet contains a variety of fruits, vegetables and whole grains — all of which contain carbohydrates. The amount of carbohydrates they contain must be considered when including them in the diet for a patient with diabetes.
RH: What's the biggest mistake patients with diabetes make at the supermarket?
Zweifach: Looking for foods that are sugar-free. Sugar-free means sucrose-free, or that there's no added sugar. But these foods can have just as much carbohydrates as the same food that's not sugar-free. Carbohydrate means sugar. A carbohydrate is a nutrient that's made of sugar.
RH: The word "dietetic" on food packaging can be deceptive, too. Why is that?
Kathie Swift: "Dietetic" labeling on food products is misleading and, unfortunately, these foods are heavily marketed to individuals with diabetes. The term "dietetic" — "diet" and "diabetic" — on food labels has no uniform meaning and is a source of confusion.
Most "dietetic" foods are a highly processed "chemical soup," lacking in fiber and most often containing a mix of artificial ingredients including sweeteners, colorings or sugar alcohols (xylitol, etc.) that offer no nutritional benefits.
In fact, one of the problems with these foods is that the "dietetic" seduction may serve only to mislead [people with diabetes into] thinking that they can eat more of the product — which may, in turn, have a negative effect on blood glucose management.
Here's a simple recommendation to evaluate a "dietetic" product. Look at the ingredients and ask yourself: "How close to nature is this food product?" Then make a choice. In addition, "dietetic" foods often are costly, so not only [are people] robbed of good nutrition, they are paying a high price for it!
RH: People with diabetes need to read food labels. On top of things like calories, nutrients and serving size, what other specific things should they look for?
Zweifach: One important thing to look at on a food label is the total carbohydrate grams. This includes the sugar grams listed on the label as well as the other carbohydrates in the food.
Saturated fat is listed, and the best choices have little or no saturated fat. Again, though, each individual must check with her physician or registered dietitian to see if there are other important things to look at on the food label.
RH: Is it OK to splurge and pick up some things that are higher in fat, sugar or salt every once in a while?Swift: My hope is that the transition to a delicious whole-foods eating plan will temper the desire to splurge on items that are high in fat, sugar and salt. One of the things I hear most often from my clients is that their cravings disappear when they eat a whole-foods diet that satisfies all their taste preferences.
For example, avocados, olives, nuts, seeds and nut butters satisfy the desire for fat. Fresh fruit, berries in a homemade smoothie, baked fruit with cinnamon or nutmeg, or a small piece of dark chocolate that's rich in antioxidants will satisfy the desire for sweets. And the avoidance of highly processed foods that are loaded with sodium will tame the desire for salt.
I believe by taking a processed food sabbatical for at least two to three weeks, you will find that the desire to "splurge" dissipates. However, let's face it — one of the reasons we eat what we do is availability. And you certainly may be in a social situation where a rich dessert is offered or a fresh baked cookie is in the office. So, in that case, if you do decide to splurge "every once in while," make it a mindful splurge. Eat it very slowly and with awareness — and keep your intention in mind. My guess is that your splurge will be short-lived!
Subscribe to:
Posts (Atom)
