Diabetes Diet

Diabetes diet, coronary diet, low salt diet or a healthy diet.

Eating the right kind of nutrients, proportions and amounts is all that it is about. Quality, quantity and variety. A really good diet is summarized in a few words: High fiber, low carbohydrates, low fat and low salt but adequate amount of protein, vitamin-D, rich omega fatty acids ( omega 3 ). Another aspect to this is “natural food”. Avoid artificial flavors, coloring, MSG, all artificial sweeteners, Pesticide, hormone, antibiotics and bone meal contaminated foods. A simple way of putting it: if you can grow it then you can eat it.

High fiber diet

Vegetables and whole wheat and other grain and nuts. Fruits have more calories than vegetables due to fructose. Every calorie counts when trying to lose weight. High fiber diet helps you regulate your blood sugar and helps your colon function in preventing constipation, irritable bowel syndrome and the resulting diverticulosis.

Low carbohydrates

If you are trying to also lose weight, then low carbohydrate is the way to go. The trend of your weight and whether it goes up, down and remains stable, is a function of the number of calories in versus the number of calories out. Just like your bank account. Low carbohydrates diet, means to curb your intake of wheat, rice, potatoes and sugar products. Examples: Bread, pasta, lasagna, cakes, cookies, muffins, crackers, pretzels, fries, honey, corn syrup products such as soft drinks, pancake syrup and cane sugar.

Low fat

Avoid animal derived fats; fatty meats, sausage, bacon, cold cuts, luncheon meats and butter. Avoid transfaty acids. Incorporate the good fats in your diet that come from Avocado and peanuts. A small amounts of olive oil, canola oil and a daily dose of fish oil is also appropriate.

Adequate protein

When discussing a good diet, words like: “eat a lot of” should be used sparingly. Eating healthy is in large part about portion control or rather, eating the right portions. When it comes to protein, fish, chicken, turkey are preferable over red meat. The size should fit in the palm of the hand. Quarter the dish should come from lean meat, Another quarter from high fiber carbohydrates source and the other half should come from vegan source.

Quantity vs. quality

A person can gain or lose weight if eating quality food. It all depends on quantity, The number of calories in versus the number of calories out. Calories can come from low quality food or from high quality food. In other words; the concept of quantity is used to steer the the weight up or down and the concept of quality is used as a health measures: Examples of this is the use of low glycemic index food to dampen the insulin response. Another example is the use of antioxidants to mitigate and neutralize inflammation in the body that results from free radicals, stress and wear and tear.

Low salt

Salt helps absorb the sugar. Eating salt makes you want to eat carbohydrates and visa versa. Humans are born with kidneys that filter at 100% capacity in early years. This number goes down 1% per year.

At age 50, roughly a significant percentage of kidney function has been consumed. The kidneys no longer filter the salt as it used to in early years. Salt tends to accumulate and hypertension ensues.

Salt is a potent factor in raising the blood pressure, therefore avoiding salt is also a powerful measure in treating hypertension. From my practice over more than 20 years, salt restrictions always worked in reducing the blood pressure, though byitself it may not be an adequate measure in treating hypertension..