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Sabtu, 01 Juni 2013

Safe Foods for Diabetics

Safe Foods for Diabetics

Diabetes is a disease that affects the body's ability to produce (Type 1) or use (Type 2) insulin. Both types of diabetes result in abnormally high blood-sugar levels, which makes careful control of diet essential. Diabetics are at a higher risk for heart disease, high cholesterol and stroke than the general population. The disease itself can lead to liver and kidney damage and other complications. There are believed to be more than 23 million people with diabetes, including children and adults, in the United States alone. Not coincidentally, the safe foods for diabetics are the same foods that promote general health and well-being.

Glycemic Index

    Because diabetics have a difficult time processing sugar in the blood, the general approach to diet is to limit foods that deliver a large amount of sugar to the blood quickly. The glycemic index (GI) is a measure of a food's impact on blood sugar. Foods with simple sugars will have a high GI rating because they cause a rapid rise in blood sugar. Foods with more complex carbohydrates will have a lower GI score, even if they contain more total carbs because the sugars in the food will be released more slowly by the digestive process, resulting in a lower overall affect on blood sugar.

Fruits and Vegetables

    The safest foods for diabetics are raw fruits and vegetables, which are nutrient-rich and low in calories. In particular, non-starchy vegetables like greens, spinach and broccoli provide essential nutrients with a low impact on blood sugar. But, because raw fruits and vegetables carry a risk of food-borne illness, they should always be carefully washed before being eaten.

Whole Grains

    Diabetics don't have to give up bread, but they should say good-bye to white flour. When you do eat bread, choosing whole grains will lower the impact on blood sugar. This is true not just for bread but all wheat and grain products, including rice and pasta. Quinoa, sprouted grain products and those sweetened with fruit juice rather than sugar, are safer for diabetics.

Beans

    One of the best, most well-rounded foods for diabetics are legumes and beans. These foods are a good low-fat source of protein (especially when combined with whole grains). Between carbohydrates, fat and protein, protein is the safest energy source for diabetics. Up to 20 percent of a diabetic's calories should come from protein. In addition to providing this essential nutrition, beans also contain folic acid and are a relatively low-glycemic-index food.

Fish and Lean Meats

    Obesity and a high percentage of body fat are risk factors for diabetes and can exacerbate the condition. Thus, diabetics are advised to stay away from high-fat protein sources, such as most red meat and dairy products, which are high in fat. Fish is a good source of lean protein. Skinless chicken or turkey is another alternative. If you must eat beef or pork, choose lean cuts such as the loin. Avoid fried foods, and when you must use oils, use vegetable oils instead of solid, animal fats such as butter.

Sweets

    While it's true that diabetics should avoid many sugary snacks and desserts, it doesn't mean they have to avoid sweets altogether. Dark chocolate, for example, is an example of a low-glycemic-index dessert that's relatively safe for diabetics. Oatmeal and granola are safe sweet snacks, especially when they include raw or dried fruit. A number of natural low-glycemic sweeteners, such as chicory, stevia and agave nectar are safe and have much lower effects on blood sugar than chemical sweeteners or processed sugar.

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