Here is a question I recently received from FOODPICKER.org
My doctor has diagnosed me with diabetes and has told me to lose weight. I have heard about high protein diets, low fat/high carb diets, and many others. I want a sound diet instead of a fad. What type of diet is best given my situation?
A diabetic diet is very healthy – even for people without diabetes. It is balanced and emphasizes whole healthy foods, while limiting refined and excess carbohydrate. That’s a real key point, too. While the plan allows for you to choose how you want to “spend” your carbohydrate choices, you should choose whole foods 90% of the time. Here’s an example:
Breakfast = 30 grams carb Total
Here are some possible choices:
1/2 - 4″ Plain Bagel = 24 g
1 oz. Cheddar Cheese = 0
4 oz. 1% Milk = 6 g 30 grams
1 cup Oatmeal = 25 g
1 Egg, scrambled in
1 tsp. margarine or butter = 0 g 25 grams
1/2 c Blueberries = 10 g
4 Strawberries = 4 g
1c Greek Yogurt = 11 g 25 grams
Egg McMuffin = 30 g 30 grams
1 c Cheerios = 20 g
1/2 c 1% Milk = 6 g
Cantaloupe, 1/10 melon = 4 g 30 grams
Coffeecake, crumb, 2 1/2″ square = 29 g
Coffee, black = 0 g 29 grams
As you can see, you will have a lot more food to fill you when you choose the Cheerios and cantaloupe vs. the coffee cake. This is an example of making wise carbohydrate choices. When it comes to weight loss, fresh filling foods that are not overly caloric are the best choices.
