What is the American diabetic diet?
The recommended American diabetic association diet plan is a healthful diet for any person, whether or not they have diabetes. It is a diet low in fat and sugar. The American diabetic diet relies heavily on fresh foods, like fresh fruits and vegetables, and also whole-grain foods. Processed foods are avoided as much as possible.
Please note that while this is typically a healthy diet, your individual needs may vary. Check with your doctor or nutritionist before making any changes to your diet, especially if you are diabetic.
The American diabetic association diet includes foods from all the food groups. The four main food groups are:
- This includes bread, cereal, and pasta. It is recommended that people eat 6-11 servings of grain per day. These foods are high in carbohydrates, which contain sugar, so if you are diabetic or are trying to lose weight, you will want to stick to the low end of this range.
Fruits and vegetables. It is recommended that all people eat at least five servings from this food group per day.
Meat, including fish and chicken. It is generally recommended that people eat two servings of meat per day.
Dairy. Eggs are generally considered a dairy product. Other dairy products include milk, yogurt, cheese, and ice cream. Use skim milk and low fat yogurt if you need to lose weight.
Make sure you read food labels to determine how much constitutes a serving size. Eating too large a portion will defeat the purpose.
If you have diabetes, the American diabetic diet can help you manage your illness and prevent it from worsening. If you don’t have diabetes, the American diabetic diet can help lower your risk of developing diabetes in the future.
What about sweets?
Many people believe that persons with diabetes cannot eat sweats. That is incorrect. According to the experts who developed the American diabetic association diet, sweets can be eaten in moderation. When we talk about sweets, we do not only mean white sugar, but also honey, molasses, brown sugar, and other high-calorie sweeteners. These should be factored into an American diabetic diet plan just like any other food.
There are also a number of low-calorie or “artificial” sweeteners available, such as aspartame and saccharin. These sweeteners can be used for a sweet taste without the calories of sugar and other high-cal sweeteners. The American diabetic association diet allows for these to be used as a sugar substitute.
What are the risk factors for diabetes?
There are a number of risk factors, which include:
- A family history of diabetes
- High blood pressure
- High cholesterol
- Age (risk goes up after age 65)
- A sedentary lifestyle
- Eating a poor diet
- Being overweight
Following the American diabetic diet can reduce your risk of developing diabetes.
What is the connection between diabetes and weight?
Being overweight is a significant risk factor for diabetes, as well as a number of other serious health problems, like heart disease, high blood pressure, joint problems such as arthritis, and more.
If you are overweight and have diabetes, or if you are overweight and want to reduce your risk of diabetes, we recommend you follow a diet like the American diabetic association diet and take off the extra weight. Exercise will help reduce your risk of diabetes, as well.