The Role of Fiber in a Diabetic Diet

The role of fiber in healthy diets is very important – it aids in digestion and keep your
colon and other organs healthy and functioning properly.  It is also a wonder element that
should be a large part of any diabetic’s diet.  You will reap many benefits from including
fiber in your diet.  If you are pre-diabetic it can assist in delaying the diagnosis of
diabetes or if you are already diabetic it can help keep your blood glucose under control.

Fiber will keep you feeling fuller longer – it slows the conversion of carbohydrates in
your body which in turn can keep your blood sugars stable.  The type of fiber that a
diabetic needs to eat to gain these benefits is soluble fiber (dissolves in water).  Some
good sources of soluble fiber include:

* Choosing whole grain or whole wheat products instead of white (flour, breads,
and cereals)
* Eating fresh fruit and vegetables instead of processed or drinking them in liquid
form
* Beans, use dried beans in your favorite recipes like chili for a wholesome, high-
fiber meal

To ensure that you are getting the most benefit from eating increased amount of fiber,
make sure that you are drinking at least eight glasses of water a day.  Remember, this
fiber dissolves in water and you need to stay hydrated for it to work properly.

If you are on a carbohydrate counting diet and are using 15 grams of carbohydrates for
one serving you can increase the amount you are eating if that item has high-fiber
content.  You can subtract the number of grams of fiber in a serving from the number of
carbohydrates.  For instance if you are eating an item that has 20 grams of carbohydrates
(over the one serving limit) but it has five grams of fiber you can subtract the five from
the twenty and it is now only a 15 gram serving.

Keeping on Track with your Diabetic Diet

Once you have taken the time to plan your meals for the week including snacks and have
gone grocery shopping you are all set for a week’s worth of healthy eating.  Well, if you
can stick to your plan and only eat the foods that you bought you will be.  This is easier
said than done though.  Everyone needs a break from a strict eating plan, but you need to
know how to get back on track and stay motivated to follow your diabetic diet.

Different people with have varying reasons as to why it is hard for them to stay on track.
For some it may be they are not giving themselves enough variety in their diet from day
to day or even week to week.  This is an easy dilemma, do some research by talking to
other diabetics and your dietician for suggestions on how to mix up your eating plan.

If you are feeling alone and a bit resentful that you can’t eat what you want and when you
want.  You should consider joining a support group for diabetics.  Not only can they help
you through the times you want to cheat on your diabetic diet they can also provide
emotional support.  If you are the only person in you family with diabetes you may feel
quite alone and if they are not supportive (and eat things in front of you that you cannot
have) you also may feel angry.  Talking to someone that has been through the same thing
will help and provide the motivation that is needed to stay on your meal plan.

Sometimes money can be a factor in not being able to stick with a meal plan.  The higher
quality foods can be more expensive than the quick and easy convenience foods.
Whenever possible, try and make foods that have been processed as little as possible like
produce.

Free Foods in a Diabetic Diet

Even though there are free foods on a diabetic diet it doesn’t mean that you don’t have to
pay for them.  What it does mean is you can eat them freely without considering them an
exchange or counting them as carbohydrates.  These are the kinds of foods that you are
going to want around the house in abundance for times when you are hungry and meal
time is still too far away to eat.

Free foods have little to no affect on blood sugars and that is why they can be eaten in
without counting them as part of a meal.  Your diabetes educator or dietician will provide
you with a complete list but here are a few items that are normally considered free foods:

* Water and other water-based drinks (such as coffee and tea) that are sugar free
* Bouillon (beef or chicken broth)
* Sugar-free gelatin (flavored or not)
* Pickles
* Cream Cheese
* Unsweetened cocoa powder
* Rhubarb
* Cranberries
* Salsa

Many condiments are considered free foods too.  When you are planning a snack or a
meal add some of the free foods such as salsa or cream cheese for variety or extra flavor.

Depending on your dietician, he or she may consider most vegetables as part of the free
foods group too.  Vegetables that do not qualify include potatoes, corn, peas, and carrots
as they are considered starchy and have higher carbohydrate content.  If your dietician
does allow you to have vegetables in between meals, make sure to clarify the kinds you
can have and if there is a certain amount you should have.

A diabetic diet can feel restrictive at times.  It is nice to have some items that you can
have whenever you want without having to account for them in one way or another.

Benefits of a Healthy Diabetic Diet

Benefits of eating a healthy diet are for everyone but for a diabetic there can be even
more reasons to follow a nutritious meal plan.  Keeping a stable blood glucose level is the
biggest reason for a diabetic to follow a diabetic diet.  It takes commitment and patience
to stick with the diet and plan out all meals each week.  But the more that it is done the
easier it will become.

Another benefit of eating a healthy diabetic diet is reducing the amount of insulin that is
needed.  By eating good carbohydrate choices and lean meats you will lower the insulin
requirements for your body.  The foods you eat all affect on your blood sugars and when
you do not choose the best foods for your body it will need more insulin to process them.
In addition to extra insulin requirements, you will suffer from high blood sugars also
known as hyperglycemia.  This condition can have serious long-term effects on your
body and its organs.

By continuing with a healthy diet and combining it with regular exercise you can lose
excess body weight.  This too is good for your insulin requirements and blood glucose
levels.  By incorporating exercising into your daily routine you can give your body’s
metabolism a boost and help it process the foods you are eating.  When the foods you
take in are healthy choices your body is going to function better.

If you do not follow a healthy diet you can suffer from:

* Low blood sugar from not eating enough – hyperglycemia
* High blood sugar from eating too much or eating the wrong foods –
hypoglycemia
* Gain weigh and in turn increase your daily insulin requirement
* Lack the energy needed to exercise on a regular basis

Eating well can help control your diabetes and prolong your life expectancy.

Adjusting your Diabetic Diet for Special Occasions

Birthday parties, Halloween, Thanksgiving, Christmas, and more are holidays and special
occasions that are centered on food.  For most people these are times to anticipate the
celebration and the eating.  For a diabetic it can be a stressful time, you want to partake in
all of the good food too but most times it is not made with a diabetic in mind.  If the
frequency of these events is not too often, you can adjust your diet for special occasions
so you too can have some of the treats available.

The hardest part about preparing for a special occasion is if you do not know what is
going to be served.  If this is the case, a quick call to your host or hostess can be made.
Most people will not mind you asking especially if you have dietary needs that need to be
taken into consideration.  Once you do know what is being served, plan your meals for
that day accordingly.  You may want to have fewer carbohydrates with your breakfast
and snack to make up for the extra ones you will have at a birthday party where pizza is
being served.

Another option for special occasions is to offer to bring a dish for everyone to share.
Make it something that you enjoy as a treat but still follows the guidelines for your
diabetic diet.

For family favorites and traditions, be creative and look for ways to make the same dishes
with less fat or sugar.  You can do this by substituting regular sugar for sugar substitutes
or choose whole wheat flour instead of white for the extra fiber content.

During the holidays and other occasions, closely monitor your blood sugars.  Even with
extra care, the change in your diet can still result in a blood sugar that is too high or low.