However, there are ways you can modify your diet and still eat things that give you fulfillment.
Laura Cipullo, RD, joins host Lisa Davis to share tips from her new book, The Diabetes Comfort Food Diet.
High-fiber, low-carb, high levels of monounsaturated fatty acids.
1. Mixed Meals make diabetes easy.
All meals should have a carbohydrate, protein and fat. This allows for a slower breakdown of the macro-nutrients and thus a slow and steady absorption of sugar our bloodstream.
2. Fill with fiber but not too much.
Fiber known as insoluble fiber cannot be absorbed and therefore does not count towards the carb grams at that meal. If a meal has 50 grams of carb but has 10 grams of fiber, your body will likely only absorb 45 grams of carbohydrate. Too much fiber (especially fake fiber) can cause bloating, gas and belly discomfort. Think beans, sprouted grain bread and whole wheat pasta.
3. Have a helping of MUFAs (monounsaturated fatty acids).
Choose fats that work with your body, such as omega-3s and MUFAs. Salmon, avocados and olive oil are good choices.
4. Don’t despair, "All Foods Fit," even when you are diagnosed with diabetes.
Most important is when to eat and how many grams of carbs. Think salmon, with broccoli and a slice of pie.
5. Stop depriving and start spreading the carbs.
You can even eat a grain with dinner and still have dessert. Curb carbs to either 45 grams/60 grams at the meal. For example, separate dinner and your evening snack to ensure your carbs are spread proportionately and to prevent a blood sugar spike.
6. START Here.
Identify your level of readiness: Shock, Tip Toe, Achieve, Repeat or Time and move forward with the action plan created for you. Make this a lifestyle change by figuring out if you are even ready to make changes. If you are in the state of shock from getting diagnosed with Diabetes, there is no expectation that you are going to be losing weight in the next weeks. You need to get to Action before you make real behavior changes.
7. Be wise about weight.
Weight loss can be healthy and long-lasting with diet and exercise changes. Research shows a 5-7% weight loss is reasonable and effective in preventing diabetes.
All meals should have a carbohydrate, protein and fat. This allows for a slower breakdown of the macro-nutrients and thus a slow and steady absorption of sugar our bloodstream.
2. Fill with fiber but not too much.
Fiber known as insoluble fiber cannot be absorbed and therefore does not count towards the carb grams at that meal. If a meal has 50 grams of carb but has 10 grams of fiber, your body will likely only absorb 45 grams of carbohydrate. Too much fiber (especially fake fiber) can cause bloating, gas and belly discomfort. Think beans, sprouted grain bread and whole wheat pasta.
3. Have a helping of MUFAs (monounsaturated fatty acids).
Choose fats that work with your body, such as omega-3s and MUFAs. Salmon, avocados and olive oil are good choices.
4. Don’t despair, "All Foods Fit," even when you are diagnosed with diabetes.
Most important is when to eat and how many grams of carbs. Think salmon, with broccoli and a slice of pie.
5. Stop depriving and start spreading the carbs.
You can even eat a grain with dinner and still have dessert. Curb carbs to either 45 grams/60 grams at the meal. For example, separate dinner and your evening snack to ensure your carbs are spread proportionately and to prevent a blood sugar spike.
6. START Here.
Identify your level of readiness: Shock, Tip Toe, Achieve, Repeat or Time and move forward with the action plan created for you. Make this a lifestyle change by figuring out if you are even ready to make changes. If you are in the state of shock from getting diagnosed with Diabetes, there is no expectation that you are going to be losing weight in the next weeks. You need to get to Action before you make real behavior changes.
7. Be wise about weight.
Weight loss can be healthy and long-lasting with diet and exercise changes. Research shows a 5-7% weight loss is reasonable and effective in preventing diabetes.
Laura Cipullo is a Registered Dietitian, Certified Diabetes Educator, Certified Eating Disorder Registered Dietitian, and creator of Mom Dishes It Out.