posted July 13, 2010 02:50 PM            

What is a good way for someone like us to start out? What are good breakfasts, lunches, dinners? I was thinking of trying just fruits, veggies and nuts... but I know my son wouldn't dig that. And what vitamins and supplements would you take for protein and such? Also hoping to get some ideas for my son if anyone has tried such a big change before.....

posted July 13, 2010 03:31 PM            

Sorry to hear about your diabetes. There are plenty of people out there who have reversed type 2 diabetes (is this the kind you have?)

You don't need to eat meat to get your protein - that's a myth. Beans and other legumes contain plenty of it. Quinoa is number one grain that has a high protein content as well. You can get quinoa at Trader Joe's or any health food store.

I realize that you cannot change overnight. If you still need to eat meat for a while, try to get the cleanest possible. Organically grown, grass fed, humanly killed (If there is such a thing) animals.

Cut out the junk food completely. Stop drinking soda. Stop drinking coffee.

This is what I have to eat during the day:

Breakfast: rolled oats with dried blueberries and walnuts. You can add some honey to the mix if you need sweets. Not sure what's ok for diabetes.

Lunch: Veggie soup or salad.

Today f.e. I had a red lentil-potato soup. It was yummy. (I made it last night )

Dinner: Usually a salad with lots of greens in the summer and cruciferous vegetables in the winter. http://en.wikipedia.org/wiki/Cruciferous_vegetables

I drink about 8 glasses of water during the day and snack on apples or other fruits and veggies when I feel hungry. Nuts in the winter but be careful to not overdo the nuts.

This is what I have right now. Be back later with more.

posted July 13, 2010 04:28 PM            

Thank you so much for your advice.
I wish you lived closer so I could drag you along with me shopping lol.
I've always been a big meat eater, so that will be the hard part for me. Kind of funny how I am the way I am because that's what I was taught...eating as well as other things. But it's been this past year that I've become excited about changing. I am a big girl and I really want to change if not for any other reason than for my son. Hopefully changing his eating habits will help with his ADHD too.

Do you take any vitamins or supplements or do you find that you get what you need from the foods you eat?

posted July 13, 2010 08:22 PM            

probably best to ask a nutritionally educated person who has experience with diabetes. i am sure it is possible to be a vegetarian and manage your diabetes at the same time, wink, but i believe honey is as much a no no as sugar despite its superior nutritional qualities.

i do know people who manage type 2 diabetes without medication, which is the good news...

i will ask some of the people i know what they know about your situation. is money a major issue? knowing this would help too...

posted July 13, 2010 09:30 PM            

In this medical journal article grains and legumes are linked to prevention of diabetes. http://www.nature.com/ejcn/journal/v58/n11/abs/1601995a.html

quote:

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This review examines the evidence for the role of whole grain foods and legumes in the aetiology and management of diabetes. MedLine and SilverPlatter ('Nutrition' and 'Food Science FSTA') databases were searched to identify epidemiological and experimental studies relating to the effects of whole grain foods and legumes on indicators of carbohydrate metabolism. Epidemiological studies strongly support the suggestion that high intakes of whole grain foods protect against the development of type II diabetes mellitus (T2DM). People who consume approx3 servings per day of whole grain foods are less likely to develop T2DM than low consumers (<3 servings per week) with a risk reduction in the order of 20–30%. The role of legumes in the prevention of diabetes is less clear, possibly because of the relatively low intake of leguminous foods in the populations studied. However, legumes share several qualities with whole grains of potential benefit to glycaemic control including slow release carbohydrate and a high fibre content. A substantial increase in dietary intake of legumes as replacement food for more rapidly digested carbohydrate might therefore be expected to improve glycaemic control and thus reduce incident diabetes. This is consistent with the results of dietary intervention studies that have found improvements in glycaemic control after increasing the dietary intake of whole grain foods, legumes, vegetables and fruit. The benefit has been attributed to an increase in soluble fibre intake. However, prospective studies have found that soluble fibre intake is not associated with a lower incidence of T2DM. On the contrary, it is cereal fibre that is largely insoluble that is associated with a reduced risk of developing T2DM. Despite this, the addition of wheat bran to the diets of diabetic people has not improved indicators of glycaemic control. These apparently contradictory findings might be explained by metabolic studies that have indicated improvement in glucose handling is associated with the intact structure of food. For both grains and legumes, fine grinding disrupts cell structures and renders starch more readily accessible for digestion. The extent to which the intact structure of grains and legumes or the composition of foods in terms of dietary fibre and other constituents contribute to the beneficial effect remains to be quantified. Other mechanisms to help explain improvements in glycaemic control when consuming whole grains and legumes relate to cooking, type of starch, satiety and nutrient retention. Thus, there is strong evidence to suggest that eating a variety of whole grain foods and legumes is beneficial in the prevention and management of diabetes. This is compatible with advice from around the world that recommends consumption of a wide range of carbohydrate foods from cereals, vegetables, legumes and fruits both for the general population and for people with diabetes.

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I'm not educated enough on controlling diabetes with food. You need to take this advice with a grain of salt and do some research on your own or find a licensed health practitioner to guide you.

Having said that, here is some more info: http://www.diabetesselfmanagement.com/recipes/Beans-and-Legumes/

This is a good article with loads of tips and sample menus: http://www.pcrm.org/health/prevmed/diabetes.html

I had a boss who managed her type 1 diabetes with food and insulin. She attributed her stable condition on the combination of the two. A family member of mine had type 1 and I've seen the horrors you can go through, including fear of your legs being amputated. (Remember what happened to Linda?)

Anyway, my boss - she ate a predominantly vegetarian diet in small portions 5 times a day. She only ate whole grains.

Do you own a juicer?
Fresh green juice everyday will make you feel like a million bucks, not to mention the health benefits or getting all those nutrients into you. It also satiates your hunger so you don't crave the bad stuff.

posted July 13, 2010 10:26 PM            

From the second link I posted:

quote:

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The New Dietary Approach to Diabetes

This new and effective approach to diabetes is remarkably simple. Here are four simple steps to managing your blood sugar (and weight, blood pressure, and cholesterol) with diet.

1. Begin a Vegan Diet: Avoid Animal Products
Animal products contain fat, especially saturated fat, which is linked to heart disease, insulin resistance, and certain forms of cancer. These products also contain cholesterol and, of course, animal protein. It may surprise you to learn that diets high in animal protein can aggravate kidney problems and calcium losses. Animal products never provide fiber or healthful carbohydrates. A vegan diet is one that contains no animal products at all. So, you’ll want to avoid red meat, poultry, fish, dairy products, and eggs.

2. Avoid Added Vegetable Oils and Other High-Fat Foods

Although most vegetable oils are in some ways healthier than animal fats, you will still want to keep them to a minimum. All fats and oils are highly concentrated in calories. A gram of any fat or oil contains nine calories, compared with only four calories for a gram of carbohydrate. Avoid foods fried in oil, oily toppings, and olives, avocados, and peanut butter. Aim for no more than 2–3 grams of fat per serving of food.

3. Favor Foods with a Low Glycemic Index

The glycemic index identifies foods that increase blood sugar rapidly. This handy tool allows you to favor foods that have much less effect on blood sugar. High-glycemic-index foods include sugar itself, white potatoes, most wheat flour products, and most cold cereals.

4. Go High Fiber
Aim for 40 grams of fiber a day, but start slowly. Load up on beans, vegetables, and fruits. Choose whole grains (try barley, oats, quinoa, millet, whole-wheat pasta, etc.). Aim for at least 3 grams per serving on food labels and at least 10 grams per meal.

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posted July 13, 2010 11:30 PM            

I found out I was type 2 when I was 25. Shortly after I tried getting pregnant and was put on insulin as you can't take pills when you are pregnant. And I've been on insulin and pills ever since. I'm 39 now. I take 2 different types of insulin and one pill for it. But I'm still considered type 2.

And as far as eating goes, I don't follow the typical low carb diet that I'm supposed to be on anyway...I know, bad girl. A lot of eating out...a lot of carbs in general. I just take more insulin than the average diabetic, so I'm told by my doctor lol.

posted July 14, 2010 08:57 AM            

quote:

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Complex carbs vs . simple carbs: What’s the difference?

Simple carbohydrates

These are just what they sound like: simple sugars. Simple sugars are quickly converted to glucose
in your body . Simple carbohydrates include naturally occurring sugars and are most usually found in refined and processed foods, including white breads, sugary beverages and candy.

Complex carbohydrates

Complex carbs are more slowly digested and almost always found in foods more healthful than their simple counterparts. You find complex carbohydrates in:

* Fruits
* Vegetables
* Whole grain foods

Health benefits of complex carbohydrates

There are numerous health-related reasons why you should increase your complex carbs, while decreasing the amount of simple sugars in your diet:

1. Complex carbs aid weight management

Foods that are high in complex carbohydrates are often lower in calories. It generally takes more time to eat 100 calories of a banana than it does to consume 100 calories of soda. Calorie for calorie, complex carbohydrates are more satisfying and the calories add up more slowly when compared to simple carbs.

2. Fiber keeps your feeling full longer

Most Americans don’t get the recommended amount of fiber per day: 25 grams for women and 38 grams for men. Increasing your complex carbohydrate foods always means an associated rise in fiber intake. And fiber helps you feel fuller for longer, meaning you’ll feel the need to eat less often.

3. Complex carbs contain nutritional benefits

There is no limit to the amount of nutritional benefits you get from switching to complex carbohydrates. These foods contain vitamins, minerals, phytochemicals and other nutrients that are rarely present in simple-sugar food items.
Be a smart consumer: choose complex carbs over simple carbs

People and dieters alike are finally waking up to the fact that carbs are not the enemy . The recent focus on the detriments of low-carb diets has had a positive effect—there’s a renewed interest in the benefits of complex carbohydrates and whole grains.

But beware; food manufacturers are exploiting this interest with numerous ways to confuse complex-carb seekers. A good whole grain food choice should be made primarily from whole grains. It sounds intuitive, but it’s easy to get misled:
Be wary of misleading food labels

Regulation surrounding labeling claims on whole grain foods is weak. Any food with a modicum of whole grain in it can be labeled “whole grain”. Check the ingredient list: if “enriched” is in the first ingredient, put it back on the shelf. Look for the word “whole” in the first ingredient to assure it is indeed a good whole grain food.
Keep an eye out for the fiber content in your food

The truth is in the label, and particularly the “fiber” section of the label. A good serving of whole grains will have 3 grams of fiber or more per serving. Only choose breads, pastas, cereals and grains that meet this requirement.
You can’t go wrong with eating fresh fruit and vegetables

These are your best low-calorie sources of complex carbohydrates. They are packed with nutrients and fiber and make great snacks throughout the day.
Balancing carbs, proteins, and fat is key

Keeping your carbohydrates to 55-60% of your total calories is a good way to divvy up your nutrients. Follow this rule of thumb: “Make half your grains whole” and eat 5 servings of fruit and vegetables a day. These strategies will ensure that your complex carbohydrate intake is adequate.

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posted July 14, 2010 09:02 AM            

quote:

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Good Carbs, Bad Carbs: Why Carbohydrates Matter to You
The right type of carbohydrates can boost your health!
By Elaine Magee, MPH, RD
WebMD Feature
Reviewed by Kathleen M. Zelman, MPH, RD, LD

What’s the difference between a sandwich made on white bread and one made with 100% whole grain bread?

Or, the difference between French fries and side salad made with spinach, tomatoes, carrots, and kidney beans?

All the foods above are carbohydrates. But the second option in both questions includes good carbohydrate foods (whole grains and vegetables).
Carbohydrates: Good or Bad?

In the past five years the reputation of carbohydrates has swung wildly. Carbs have been touted as the feared food in fad diets. And some carbs have also been promoted as a healthful nutrient associated with lower risk of chronic disease.

So which is it? Are carbs good or bad? The short answer is that they are both.

Fortunately, it’s easy separate the good from the bad.

* We can reap the health benefits of good carbs by choosing carbohydrates full of fiber. These carbs that get absorbed slowly into our systems, avoiding spikes in blood sugar levels. Examples: whole grains, vegetables, fruits, and beans.
* We can minimize the health risk of bad carbs by eating fewer refined and processed carbohydrates that strip away beneficial fiber. Examples: white bread and white rice.

Why Carbohydrates Matter

In September 2002, the National Academies Institute of Medicine recommended that people focus on getting more good carbs with fiber into their diet. The following statements are based on information given in the report:

* To meet the body's daily nutritional needs while minimizing risk for chronic disease, adults should get 45% to 65% of their calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein.
* There is only one way to get fiber -- eat plant foods. Plants such as fruits and vegetables are quality carbohydrates that are loaded with fiber. Studies show an increased risk for heart disease with low-fiber diets. There is also some evidence to suggest that fiber in the diet may also help to prevent colon cancer and promote weight control.

The recommendations:

* Men aged 50 or younger should get 38 grams of fiber a day.
* Women aged 50 or younger should get 25 grams of fiber a day.
* Because we need fewer calories and food as we get older, men over aged 50 should get 30 grams of fiber a day.
* Women over aged 50 should get 21 grams of fiber a day.

What Are The Good Carbs?

Most of us know what the good carbs are: plant foods that deliver fiber, vitamins, minerals, and phytochemicals along with grams of carbohydrate, such as whole grains, beans, vegetables, and fruits. You can’t judge a carb as “good” without considering its fiber content (unless it’s a naturally low-fiber food like skim or low-fat milk).
Why Fiber in Carbohydrates Counts

Fiber is the part in plant foods that humans can’t digest. Even though fiber isn’t absorbed, it does all sorts of great stuff for our bodies.
Why Fiber in Carbohydrates Counts continued...

Fiber slows down the absorption of other nutrients eaten at the same meal, including carbohydrates.

* This slowing down may help prevent peaks and valleys in your blood sugar levels, reducing your risk for type 2 diabetes.
* Certain types of fiber found in oats, beans, and some fruits can also help lower blood cholesterol.
* As an added plus, fiber helps people feel full, adding to satiety.

The problem is that the typical American diet is anything but high in fiber.

“White” grain is the American mode of operation: we eat a muffin or bagel made with white flour in the morning, have our hamburger on a white bun, and then have white rice with our dinner.

In general, the more refined, or “whiter,” the grain-based food, the lower the fiber.

To get some fiber into almost every meal takes a little effort. Here are three tips:

* Eat plenty of fruits and vegetables. Just eating five servings a day of fruits and vegetables will get you to about 10 or more grams of fiber, depending on your choices.
* Include some beans and bean products in your diet. A half-cup of cooked beans will add from 4 to 8 grams of fiber to your day.
* Switch to whole grains every single possible way (buns, rolls, bread, tortillas, pasta, crackers, etc).

What Are the Bad Carbs?

* Sugars
* “Added” sugars
* Refined “white” grains

There’s no way to sugarcoat the truth: Americans are eating more sugar than ever before. In fact, the average adult takes in about 20 teaspoons of added sugar every day, according to the USDA’s recent nationwide food consumption survey. That’s about 320 calories, which can quickly up to extra pounds. Many adults simply don’t realize how much added sugar is in their diets.

Sugars and refined grains and starches supply quick energy to the body in the form of glucose. That’s a good thing if your body needs quick energy, for example if you’re running a race or competing in sports.

The better carbs for most people are unprocessed or minimally processed whole foods that contain natural sugars, like fructose in fruit or lactose in milk.
Avoid Excess “Added Sugars”

“Added sugars, also known as caloric sweeteners, are sugars and syrups that are added to foods at the table or during processing or preparation (such as high fructose corn syrup in sweetened beverages and baked products),” explains Christine Gerbstadt, MD, RD, a spokeswoman with the American Dietetic Association.

Added sugars supply calories but few or no nutrients, Gerbstadt says.

“Americans are very aware of low-fat diets and because of that we’ve been eating more fat-free and low-fat products,” notes Shanthy Bowman, USDA food scientist and author of a recently published study on sugar in the American diet.

“But what many people don't know is that in many of these products, sugar is being substituted for fat, so we've really been trading fat for sugar,” Bowman says.

The USDA recommends that we get no more than 6% to 10% of our total calories from added sugar -- that’s about nine teaspoons a day for most of us.
Use the Nutrition Label to Track Your Carbohydrates

The Nutrition Facts section on food labels can help you sort the good carbs from the bad carbs. Here’s what to look for on the Nutrition Facts label.

Total Carbohydrate. For tracking the total amount of carbohydrate in the food, per serving, look for the line that says “Total Carbohydrate.” You’ll find that often the grams of “fiber,” grams of “sugars” and grams of “other carbohydrate” will add up to the grams of “total carbohydrate” on the label.

Dietary Fiber. The line that says Dietary Fiber tells you the total amount of fiber in the food, per serving. Dietary fiber is the amount of carbohydrate that is indigestible and will likely pass through the intestinal tract without being absorbed.

Sugars. “Sugars” tells you the total amount of carbohydrate from sugar in the food, from all sources -- natural sources like lactose and fructose as well as added sugars like high-fructose corn syrup. It’s important to distinguish between natural sugars and added sugars. For example, the average 1% low-fat milk label will list 15 grams of “sugar” per cup. Those grams come from the lactose (milk sugars) not from added sweeteners.

To get an idea of how many grams of sugar on the label come from added sugars – such as high fructose corn syrup or white or brown sugar -- check the list of ingredients on the label. See if any of those sweeteners are in the top three or four ingredients. Ingredients are listed in order of quantity, so the bulk of most food is made up of the first few ingredients.

Other Carbohydrate. The category "other carbohydrate" represents the digestible carbohydrate that is not considered a sugar (natural or otherwise). 



Sugar Alcohols. Some product labels also break out “sugar alcohols” under “Total Carbohydrate.” In some people, sugar alcohol carbohydrates can cause intestinal problems such as gas, cramping, or diarrhea. If you look on the ingredient label, the sugar alcohols are listed as lactitol, mannitol, maltitol, sorbitol, xylitol, and others. Many “sugar free” or “reduced calorie” foods contain some sugar alcohols even when another alternative sweetener like Splenda is in the product.
View Article Sources Sources

SOURCES:

Dietary Reference Intakes (DRIs): Recommended Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids (2002)(2005), The National Academies Press.

Brand-Miller J.C., American Journal of Clinical Nutrition, 2002, Vol. 76 (1) 5-56, “International Table of Glycemic Index and Glucose Load Values: 2002.”

Diabetes Research Clinical Practice, Sept. 2006 Vol. 73 (3) pages 249-59.

Riccardi G., American Journal of Clinical Nutrition, Jan. 2008 Vol. 87 (1) 269S-274S, “Role of glycemic index and glycemic load in the healthy state, in prediabetes, and in diabetes.”
Reviewed on October 30, 2008
© 2009 WebMD, LLC. All rights reserved.

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posted July 14, 2010 11:25 AM            

start small, like take out the fast food if you can, or change one meal/snacks, and work your way towards whole eating.

If you go whole hog, you can end up being somewhat cranky about it, and it can be harder to keep on with, imo.

Another thing to keep in mind is that it takes 21 days for us to make a new habit. Around day 14 or so is the critical point. You mgiht want to make some encouraging cards and post them in the kitchen and rooms where you eat for support.

posted July 14, 2010 11:27 AM            

The idea is to take as big steps as you can. If baby steps is all you can do right now without pushing yourself to extremes, then do that. I know people who can go cold turkey. I don't work that way. Gradual and systematic change is what works for me.
But everyone is different.

posted July 14, 2010 02:46 PM            

the first thing, as i think i said, would be to stay away from mickey d's, BK and their ilk. and it is definitely possible to treat diabetes with diet.

posted July 14, 2010 03:02 PM            

Independent research is everything. Education is everything. A healthy dose of skepticism is a requirement.

I'm not advocating that Wink goes on a raw food diet (I'm not David Wolfe or Gabriel Cousens) but simply eliminate the bad body fuel and replace it with good fuel. She could get that advice in her doctor's office presumably. Right?

It sounds like she already knows what she has to do but needs more information or maybe a health buddy to help her achieve her goals.

posted July 14, 2010 08:10 PM            

"In the beginning Ming(chinese doctor) gave him some leveling herbs; he got a little kit to test his blood sugar, and then he payed close attention to how he felt when
his blood sugar was too high or too low, so he could regulate without
pricking his finger all the time. Re diet: regular meals balanced in
protein and fat with fewer but more meaningful carbs. Toss the empty
carbs. A glass of red wine is recommended by some schools of thought. And
there's nothing like a long walk. Many people swear by cinnamon capsules to
lower blood sugar"

posted July 15, 2010 07:51 PM            

I wondered if there were any herbal alternatives to insulin. I take around 4-5 shots a day, so if I can look into other options that would be wonderful.
And the whole finger pricking gets old to test blood sugar.
Would be worth looking into!

posted July 16, 2010 12:10 AM            

In fact veggies are my main eats.
Raw, cooked, and pickled. About 90% of my diet on average for most days.

One thing which confounds me and the doctors...fasting and exercise also mysteriously raise my sugar.

So not sure how to help...
but definitely cut the sugar pop out!!!!!!!!!!!!
That and fruit juice would shoot mine over 450 in minutes!

posted July 16, 2010 07:35 PM            

Thank you!
Actually I do drink the diet soda...just way too much of it. It's everything else that's down the tubes lol.

So meats and eggs lower your blood sugar?
I know that I could eat as much meat, eggs & cheese as I want and not have it increase. But not sure of them lowering my blood sugar.
I'm a terrible diabetic because I hardly ever check my sugars. It's been months since I have...<I know, bad girl>.

Things like cereal, pizza & chinese food are some of the worst things for me....and fruits/juices.

The whole reason I was thinking of trying the vegetarian lifestyle...well, there's a number of reasons. But the main one is if I'm going to be eating all these horrible things that I shove in my pie hole every day, might as well eat the right things and hopefully lose some weight too. I've gained weight over the past 2-3 months and it's not a good thing.