This is the approach that we all were given when first diagnosed with diabetes. Typically, we were told to walk a minimum of 30 minutes a day at least 3 days a week. We were instructed to limit carbohydrate intake to 45-60 grams per meal, with 3 servings of 15 grams each, for a total of 135-180 grams per day. We were also told that after a time diet and exercise would not be enough, that we’d probably need to take oral medications and, eventually, insulin. Here’s what our plate looked like:
Image credit http://getloss.com/weight-loss/diet/1800-calorie-meal-plan.html
Approach | Standard ADA Recommendations |
Major Proponents | American Diabetes Association |
Lifestyle Required | May be non-vegetarian or vegetarian/vegan |
Description |
|
Rationale | Having diabetes should not prevent you from enjoying a wide variety of foods. |
Calories | Uses 2010 US Dietary Guidelines for Americans calorie chart (http://www.diabetes.org/assets/pdfs/food/calorie-intake-chart.pdf) |
Macronutrient Percentages | 10% fat, 45% carbs, 45% protein |
Carbohydrates |
|
Fats | Allowed: Monounsaturated fats, polyunsaturated fats, omega-3 fatty acids. Less than 10% of calories from saturated fat (20 grams/day) Not allowed: Saturated fat, trans fat (hydrogenated oil or partially hydrogenated oil), cholesterol Reference: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/fats-and-diabetes.html?loc=ff-slabnav |
Protein (meat, eggs, dairy) |
|
Fiber | 25-30 grams/day |
Fruits | All fruit, unsweetened |
Grains | Choose whole grains. Leave the processed white flour-based products, especially the ones with added sugar. |
Legumes | You can’t find better nutrition than that provided by beans. |
Vegetables | The best choices are fresh, frozen, and canned vegetables and vegetable juices without added sodium, fat, or sugar. |
Processed Foods | Minimize |
Exercise | 30 min/day at least 6 days, or 3 hr/week |
Water | 8 glasses/day |
Information & Resources | http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/?loc=ff-slabnav |
References:
Are Carbs the Enemy?
The debate over eating and diabetes
http://www.diabetesforecast.org/2011/mar/are-carbs-the-enemy.html
Create Your Plate
http://www.diabetes.org/food-and-fitness/food/planning-meals/diabetes-food-pyramid.html
Diabetes diet: Create your healthy-eating plan
Mayo Clinic
http://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295
How Diabetes Works
http://health.howstuffworks.com/diseases-conditions/diabetes/diabetes.htm
How to Manage Diabetes with a “Carbohydrate-Friendly” Diet
http://www.healthline.com/health/type-2-diabetes/diet-restrictions#1
Understanding Carbohydrates
Official ADA website
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/