ASK GINGER - What am I supposed to eat?

ASK GINGER  - I know what I’m not supposed to eat (sugary stuff, pizza, junk food), but what should I be eating?

-Anonymous



Howdy,

Nutrition is a HUGE part of managing your diabetes. I think a lot of people would be surprised at how much easier it is to control their blood sugars better simply by eating healthier foods. We can take insulin to cover junk food, yes, but just because you can eat a big bowl of ice cream every night after dinner and keep your blood sugar under 150 by taking a whopping dose of insulin, doesn’t mean you’re healthy, right?

The American Diabetes Association has joined in with what a lot of people have been arguing for years: low-carbohydrate diets for people with diabetes is going to help a person gain more control over their blood sugars and lose weight. Think about it: reduce the main nutrient that your body has the most trouble processing --> gain better control over your blood sugars.

There are several aisles in every grocery store that are pretty much entirely foods made up mostly of carbohydrates. Foods claiming to be good for you. Great for you! Lots of fiber. Whole grains. Etc. Etc. Even FRUIT is a major source of carbohydrates.

Learn more about carbs with these quizzes: Carb Quiz I  &  Carb Quiz II

So what’s left?

Vegetables.  Lean proteins. Healthy fats.  ....and healthy sources of carbohydrates.

Vegetables
Some vegetables can still have a lot of carbohydrates in them, but these carbs are going to affect your blood sugar differently than a slice of bread or bag of crackers, because they are made up of complex carbohydrates instead of simple carbohydrates. Complex carbs often have more fiber and are digested much more slowly. Simple carbs (like the carbs found in ice cream, candy, white breads) are broken down quickly and spike your blood sugar quickly, too.

Low-carb vegetable sources:
Anything green: green beans, spinach, lettuce, kale, peppers, cucumbers, brussel sprouts, broccoli, asparagus, etc.

Some other good choices: cauliflower, mushrooms, tomatoes, carrots and bell peppers (have some carbs)

Higher-carb vegetables: beans, sweet potatoes, corn, peas, squash


Protein
Protein is a really important part of your nutrition if you have diabetes. Protein has very little impact on your blood sugars and can be used as energy just like carbohydrates can be. The only difference is that protein is a more steady source of energy while carbohydrates are very quickly processed into your blood stream for energy but are used up quickly, too.

Lean protein sources:
chicken, low-fat turkey, deli-meats like ham, turkey, roast beef and chicken. white fish like tilapia and tuna, egg whites.

Higher-fat protein sources:
pork, beef, whole eggs

Salmon is a great source of protein that is high in fat but this fat is unsaturated (unlike the fat found in pork, beef, and dairy products), so it’s good for you!

Healthy Fats
Your body needs fats. Eating “low-fat” or “fat-free” foods doesn’t mean that food is healthy. Fat-free ice cream is still full of sugar. But where those fats are coming from is what’s important.