Giving yourself an Insulin Injection

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You may be upset when you are diagnosed by gestational diabetes, but there are ways to treat and manage the disease.  It is probably more realistic that you are more upset or nervous about giving yourself a daily injection (yes a needle) of insulin.  Getting a needle is no big deal for most people, but giving one to yourself for the first time can be intimidating.  The best advice is to just get it over with.  After you have done it once it gets much easier.  There are different places on your body that you give use to give yourself a needle (called injection sites).  A fleshy part of your body is the best place such as the back of your arm, back of your leg, in your buttocks or the upper part of your abdomen.It is recommended to rotate your injection sites, if you prefer to give yourself a needle in the back of your arm it is okay to use that area every time.

 But you should not use the exact same spot on the back of your arm.  You will be taught the proper method of drawing insulin into the syringe by your doctor or endocrinologist.  It is important to take special care and attention to the amount of insulin that you are injecting.  Too little and your blood sugar will be too high and too much you can suffer from hypoglycemia (a very low blood sugar).It is important to store your insulin in the refrigerator but once you prepare your syringe it is okay to have it out for some time before using it.  You may even prefer this because when the insulin is cold it may sting more as you inject it.If it turns out that you really cannot give yourself a needle you will have to get your partner to do it for you.

Gestational Diabetes – What Happens after the Baby is Born

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The light at the end of the tunnel with gestational diabetes is that the condition is only
present when you are pregnant.  In almost all cases once your baby is born your pancreas
will continue to produce enough insulin for your and your body will process it properly.
In the rare case where it does not, it is likely that you were diabetic prior to becoming
pregnant and the diagnosis did not happen until the routine screening for pregnant
women.  In either case, your doctor will have you continue to monitor your blood glucose
levels after the birth of your baby.  At a minimum you should test for two days afterwards
but your doctor may request that you test for a period of up to two weeks.

During this time you will not be taking insulin.  Your doctor is going to want to see how
your body is processing your food without the help of additional insulin.  It is
recommended to continue with the diabetic diet going forward, it is a healthy way to eat
and if you are breastfeeding it will ensure that you and your baby are getting the nutrients
you need.Another reason to continue with the diabetic lifestyle even after it is determined that you
no longer have gestational diabetes is to prevent getting type 2 diabetes.  You are at an
increased risk of becoming insulin resistant (also known as type 2 diabetes) once you
have had gestational diabetes.  Continue to eat the foods you would have while pregnant
and watch your portion sizes.  After your doctor gives the okay, resume a routine of
physical activity even taking your baby for a walk in the stroller.
You will probably feel a sense of relief once your doctor pronounces you diabetes free
and you can concentrate on enjoying your new baby.

Gestational Diabetes – Risks for Moms during Pregnancy

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Even though in most cases gestational diabetes is temporary and is rectified after your
baby is born, it is still serious and needs to be managed properly.  You will have the
support of your doctor and most likely an endocrinologist and a dietician but the actual
work of eating properly and exercising falls into your lap.  There are risks for your baby
if you don’t and risks for yourself too.For moms, the knowledge that having gestational diabetes can cause complications for their unborn child is incentive enough to stick to the diet and exercise even when they are too tired to do so.  But, it needs to be done for you too.One of the complications that is associated with gestational diabetes is high-blood pressure that can lead to preeclampsia in pregnancy – dangerous to both mom and baby.  When a baby becomes bigger than average due to mismanaged diabetes during pregnancy, the large size is not good for the mother.  It can lead to a more complicated delivery where the baby could be hurt or the mother can have a third or fourth degree tear due to the baby’s size.  If a baby is considered macrosomic (a term that means obese) it
increases the chances that the mother is going to have to have a caesarian section.

Having a caesarian section is major surgery and comes with all the risks associated with
that including infection. Having gestational diabetes with one pregnancy significantly increases the chances that you will have it again with subsequent pregnancies.  It is wise to be tested for the disease as soon as you fall pregnant to ensure the healthiest pregnancy for both you and your
baby.  It is best to follow the diabetic diet you were given from your first pregnancy as
soon as you know or even before you become pregnant again.

Gestational Diabetes – Risks for Moms after Pregnanc

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After your baby is born it is going to be a relief to not have to take insulin injections
anymore or to watch every single thing you put in your mouth.  But not so fast, you still
need to be careful and mindful of the increased risks that you now face as a mom who has
had gestational diabetes.  Even though your health choices do not directly affect your
baby as they did when you were pregnant (unless you are nursing), your health is still just
as important to take care of for the sake of your baby.The biggest risk for moms who have had gestational diabetes is a significantly increased chance of contracting type 2 diabetes down the road.  It is highly advisable to have a blood screening done six months after the birth of your baby to ensure glucose levels are still being managed properly and that the pancreas is producing enough insulin.  After the initial six month screening, an annual test should be conducting to watch for diabetes or a condition known as pre-diabetes.Women who have had gestational diabetes in a previous pregnancy should consult with their doctor prior to becoming pregnant again.  A blood test can be ordered to ensure blood glucose levels are in the normal range which is important in the crucial first weeks of pregnancy

.After giving birth, breastfeeding is the best thing for you and your baby.  In addition to the myriad of other benefits that will be derived from breastfeeding it can reduce the chances of your baby developing diabetes later in life.Taking good care yourself while pregnant can help you reduce the risks associated with diabetes in pregnancy.  Continue to eat sensibly and exercise regularly to maintain a healthy body weight – this is crucial to preventing and managing diabetes.

Gestational Diabetes – Risks for Baby

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When you first discover that you have gestational diabetes most likely you are going to
be upset and worried about your baby.  There are risks to the baby when a mother has
gestational diabetes but with careful monitoring and strict control of diet and blood
glucose levels these risks can be minimizedThe most frequent complication associated with babies whose mothers have had gestational diabetes is how big they become.  The extra glucose in the mother’s system is also shared by the baby and the baby creates extra insulin which in turn produces
unneeded fat stores – this is not healthy for the baby and the baby’s size can become
dangerous.  A large baby (known as macrosomia) can make labor and delivery more
difficult.  The baby can get injured during delivery (shoulder injuries are common) and a
higher percentage of moms with gestational diabetes having a caesarian section.
If your diabetes is poorly controlled while you are pregnant your baby will be born
producing more insulin than it should.  Once the baby is born and is no longer exposed to
your high glucose levels, he or she will still be producing insulin at the same rate they
were in the womb.  This can cause your baby’s own blood sugar level to drop

dangerously low, this condition is called hypoglycemia.When a baby is born with high insulin levels the affects are long-lasting.  The baby will grow up and be at a higher than normal risk of developing type 2 diabetes for the rest of its life.  These same babies may also suffer from childhood obesity because of the additional fat stores that were creating during pregnancy.  These risks give moms the
incentive and drive to stick with the diabetic diet and exercise regime – it is the way to
give your baby the best start.

Eat Small Meals throughout the Day

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Eating and pregnancy go hand in hand.  Even though it doesn’t seem fair to be pregnant
and not get to eat what and when you want it is healthier for you and your baby.  The old
adage of eating for two is true but many women overeat when they are pregnant and gain
more weight than they should.The more food that you eat in one sitting the harder it is going to be for your body to produce enough insulin to turn the sugar into energy.  Not only is what you eat important so is the portion sizes.  Your doctor or dietician will provide you with a meal plan and it
is wise to follow it as closely as possible.Since you will be eating smaller meals, you are going to need to eat more frequently to keep your energy up.  The best way to do this is plan on eating six smaller meals throughout the day.  You will keep a steady stream of nourishment going into your body and if you eat at the same time each day it will make it easier for your body to regulate
insulin production and use.A schedule that works for many women is to eat a small breakfast and then continue to eat approximately every two to three hours.  This will include a mid-morning snack,
lunch, an afternoon snack, dinner, and a bedtime snack.

 If you are still finding you are
hungry in between meals or are finding ketones when you test your urine, consult with
your doctor or dietician.  They are sure to have suggestions to help you make changes
that will work better for you.  Such as eating more protein at meals or filling up on more
vegetables (something that can be eaten as a free food at any time).

Dinner Ideas for Women with Gestational Diabetes

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Dinner is the meal of the day when people like the most variety.  You don’t want to eat
the same thing each night (pregnant or not).  Here is the time to be creative.  But a
cookbook or borrow one from the library to stock up on good ideas for dinner
combinations that fit in with your diabetic diet.
The dinner meal traditionally consists of a starch (whole grains, potatoes, and rice), a
vegetable, and a protein.  You can be creative in how you combine these elements but
take the appropriate portions.  Your dietician will give you guidelines on is considered a
proper portion of meat and other food groups.  If you are having difficulty with this, you
may want to consider purchasing or borrowing a food scale until you learn how to judge a
portion size by sight.
Here is a selection of different dinner ideas that can be made:

* Cheese quiche, you can try making one without the crust to cut fat and calories
* Sloppy Joe sandwiches on whole wheat buns topped with shredded cheese (use a
lean or extra ground beef)
* Bell peppers stuffed with rice and ground beef and then baked in the oven
* Use a slow cooker to make a chili or beef stew full of veggies
There are numerous dinner combinations available by mixing up protein choices (fish,
steak, pork chops, and chicken) grains (brown rice, potatoes, pasta, and couscous), and
the various ways to cook vegetables (raw in a salad, steamed, grilled, or boiled).
If you are going out to eat for dinner, don’t be afraid to ask for your food done differently
than what the menu offers.  Ask for substitutions and sauces on the side where
appropriate.  Most restaurants are flexible and are willing to accommodate special dietary
requirements especially for pregnant women with diabetes.

Breakfast Ideas for Women with Gestational Diabetes

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Depending on when you are diagnosed with gestational diabetes during your pregnancy
(most likely between weeks 24 and 28) you are going to have many weeks of watching
what you eat ahead of you.  If you find a meal that you like and works well with your
blood sugars you may be tempted to eat it again (and again and again).
You are going to reach a point where you do not want to even think about a piece of toast
with peanut butter again.  And when you do, here are some ideas for a diabetic friendly
breakfast:
* One piece of whole wheat toast with 1 tablespoon of natural peanut butter and a
glass of milk
* A bowl of cereal and milk with almonds sprinkled on top
* One egg (cooked to your preference) a piece of toast and a glass of milk
* Natural peanut butter spread on half a banana
* Egg and cheese omelet with your choice of vegetables

Go for quality foods because as you can see, meal sizes are going to be small.  By
combining your breakfast foods with a protein you will assist your body in processing the
sugar.  The added benefit of the protein is be satiating for a longer period of time.  If you
fill up on carbohydrates (which is very easy to do at breakfast) you are going to be
hungry sooner and have a higher blood sugar for your next reading.
As breakfast is going to set the tone for the rest of the day, don’t cheat.  If you have a
high-sugar cereal for breakfast, your blood sugar will be elevated for the rest of the day.
After indulging you will have to make up for it during subsequent meals by having less to
even out your blood glucose levels.

Blood Sugar Levels during Labor

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Because of all the risks and complications associated with poor control of blood glucose levels during pregnancy it is best to keep them in check all the time.  But if there is a time during your pregnancy where it is considered more important to have your blood glucose levels under control it is when you are in labor.If you have a very high blood glucose level while you are in labor, your baby is going to produce enough insulin to compensate for the sugar in your system.  But what happens when your baby is born is he or she is no longer exposed to your high blood sugar and has an excess of insulin in their system.  This will cause the baby to be hypoglycemic and can be quite dangerous for the baby.
For this reason, your baby’s blood sugar levels will be tested a few times after the birth.  The test is administered immediately after the birth and when the baby is a couple of hours old.  The blood is taken from the baby’s heel and is tested in the same manner as when you test your own blood with your glucose monitor.When you go into labor, do not take any more insulin even if it is time for your next injection.  When you go to the hospital be sure to bring your insulin and glucose monitor with you and advise all medical staff of your condition.  Your doctor will give you more specific instructions to follow about nutrition and your blood sugar.

When you pre-register at the hospital, ensure that you write down on your paperwork that you have gestational diabetes and who your care providers are.  The more information you can provide the better the care you will receive when you are admitting to the hospital.

Blood Sugar Guidelines for Gestational Diabetes

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In order to diagnose you with gestational diabetes, your healthcare provider will order a
test from the lab.  There are two levels of the test that can be taken – the one hour glucose
tolerance test and the three hour glucose tolerance test.  The one hour test involves taking a blood sample after you have fasted and then drinking a beverage high in glucose and testing your blood again one hour later.  With the three hour version, you proceed the same except the drink has a higher concentration of sugar and your blood is tested each hour for three hours instead of one.  The purpose of these tests is to see how your body reacts to and process the large amount of sugar in the
drinks.The American Diabetes Association lists the following blood glucose levels that would
indicate gestational diabetes is present:
* Fasting 95 mg/dl or higher
* One hour 180 mg/dl or higher
* Two hours 155 mg/dl or higher
* Three hours 140 mg/dl or higher

If any two of the above readings come back in the ranges indicated you will be diagnosed
with gestational diabetes.  Once you have been diagnosed, you doctor will provide you
with the blood glucose guidelines that should be maintained for the optimal health of you
and your baby.  They are:
* First thing in the morning – below 95 mg/dl
* One hour after a meal – below 140 mg/dl
* Two hours after a meal – below 120 mg/dl
There will be occasions when your blood sugar reading is higher than the recommended
range.  In that case, adjust your next meal.  If you had planned on having a meal that was
higher in carbohydrates it should be changed so that there is more protein. Protein helps
to lower your blood sugar and carbohydrates convert to sugar raising your glucose levels.

When you are Hungry in Between Meals

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There are going to be times when you have finished your meal or snack and you are
hungry again long before your next meal is scheduled or right before bed.  Depending on
how much time you have to go before you are supposed to eat again and what your blood
sugar levels are at you may want to move your meal time up or indulge in some free
food.If this happens frequently it is time look at your eating schedule and meal plan.  If you
have recently added more physical activity to your daily routine, you will also have to
increase your food intake to compensate for the extra energy your are using up.  If this
isn’t the case and you are unsure why your appetite has increased or your current meal
plan is no longer working, speak to your dietician to see if there are some revisions that
can be made to prevent this from happening.When you have gestational diabetes, it is recommended that you have a snack before bedtime to tide you over until the morning.  It will also be important to have a bedtime snack if you are taking an insulin injection prior to bed so that your blood sugar does not become too low overnight.  If neither of these scenarios applies to you, you can have
some free food before bed if you are finding that you are hungry at night time.

 A
bouillon (beef or chicken broth) might stave off hunger pangs and allow you to fall
asleep.If you are hungry at night time and your blood sugars are low, do have something to eat
to raise your glucose level.  If this is a frequent occurrence, you may not be eating
enough food at dinner time.  Try adding a protein or carbohydrate to see if this makes a
difference.

When to Eat when you have Diabetes

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When you are a diabetic sometimes when you eat is just as important as what you eat.
Keeping a steady stream of food in your system without causing high blood sugars can be
hard to do.  But once you figure what works for you, you will have more flexibility and
better control of your diabetes.It is recommended that diabetics eat many small meals throughout the day or three main
meals and three snacks in between.  A typical day may go like this:
* Wake-up and have breakfast
* Mid-morning snack
* Lunch
* Mid-afternoon snack
* Dinner
* Bedtime snack

The timing in between each meal or snack should be two to three hours.  This variation
will depend on what you have eaten at the previous meal, how active you have been and
what you feel like.  If you are feeling hungry or light-headed and you normally wouldn’t
have eaten for another 30 minutes – don’t wait.  Test your blood sugar and move up your
meal.  The time it can take for you to wait the 30 minutes can be the time it takes for your
blood sugar to drop dangerously low.The only time you may want to wait a longer period of time is between dinner and your bedtime snack.  Most times dinner is the biggest meal of the day and you will not need food again for a longer period of time.  Another reason to wait longer is to ensure that
you have enough food in your system before you go to bed to last you through the night
without your blood sugars dropping too low.If eating this many times in a day is too much for you, consider eating smaller means and smaller portion sizes.  Eating this way (less more often) makes it easier for your body to
regulate blood glucose levels.

When to Eat when you have Diabetes

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When you are a diabetic sometimes when you eat is just as important as what you eat.  

Keeping a steady stream of food in your system without causing high blood sugars can be
hard to do.  But once you figure what works for you, you will have more flexibility and
better control of your diabetes.It is recommended that diabetics eat many small meals throughout the day or three main
meals and three snacks in between.  A typical day may go like this:

* Wake-up and have breakfast
* Mid-morning snack
* Lunch
* Mid-afternoon snack
* Dinner
* Bedtime snack

The timing in between each meal or snack should be two to three hours.  This variation
will depend on what you have eaten at the previous meal, how active you have been and
what you feel like.  If you are feeling hungry or light-headed and you normally wouldn’t
have eaten for another 30 minutes – don’t wait.  Test your blood sugar and move up your
meal.  The time it can take for you to wait the 30 minutes can be the time it takes for your
blood sugar to drop dangerously low.The only time you may want to wait a longer period of time is between dinner and your bedtime snack.  Most times dinner is the biggest meal of the day and you will not need food again for a longer period of time.  Another reason to wait longer is to ensure that
you have enough food in your system before you go to bed to last you through the night
without your blood sugars dropping too low.If eating this many times in a day is too much for you, consider eating smaller means and smaller portion sizes.  Eating this way (less more often) makes it easier for your body to regulate blood glucose levels.

Using the Food Pyramid in Diabetic Diets

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In grade school everyone was taught the food pyramid and the different food groups that
make it up.  It is recommended for a balanced and healthy diet to vary your diet and
follow the food serving suggestions from the pyramid.  As adults, people rarely pay as
much heed to it if any at all.  But once you have been diagnosed with diabetes it is time to
take a refresher course on the different food groups.There is a food pyramid that is available specifically for diabetics known as the Diabetes Food Pyramid.  It is divided into six food groups just like the standard version.  The way the two pyramids differ is that the diabetic version lists foods together that have the same or similar carbohydrate content instead of the regular version that does it by food groups alone.  This lay out makes it easier for diabetics to make food choices based on
information that can have a negative impact on blood glucose levels.Some of the differences you will notice are that cheese is placed in the meat group instead of the dairy group as a protein and the serving size will be equivalent to other proteins in the same group.  You will find starchy vegetables such as potatoes and corn in the bread and grains section because they act in a similar manner by raising blood sugars.

Another difference is the actual serving sizes, especially in the bread and grains group.  A diabetic has to monitor the carbohydrate intake at each meal and it has been found that
smaller portion sizes are a good way to manage this.You can get a copy of the Diabetic Food Pyramid from your dietician, doctor, or diabetes educator.  It is a good reference material to have on hand when you are planning your meals.

Tips for Revamping Favorite Recipes

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Everyone has their favorite dishes, ones that mom or grandma used to make or new ones
that you have discovered on your own.  Once you have been diagnosed with diabetes,
you may feel that you can never enjoy these dishes again (or not without harming your
health).  But there are ways that you can change old family favorites keeping the flavor
but reducing or eliminating the amount of sugar or carbohydrates they contain.
For most substitutions that you are going to make to your recipes, you are looking for
ways to reduce the fat content.  Here are some standards that you can use.  When your
recipe calls for:
* Whole milk try substituting with 2% or 1% instead
* Whole eggs try substituting with an egg substitute or use 2 egg whites for every

whole egg called for in the recipe
* Sour cream use low fat sour cream or plan yogurt
* Baking chocolate try using cocoa powder mixed with vegetable oil (3 tablespoons
with 1 tablespoon of oil will equal 1 ounce of chocolate)
In addition to the above suggestions, always use light or lower fat versions of ingredients.
Sometimes trial and error is necessary to get the recipe just right, but do keep trying the
end result will be worth it when you create a cake or other dessert that you love and is
diabetic friendly.Alternately, you can purchase a diabetic cook book that is full of desserts to make that
will work with your diet.  This way you can create new favorites for you and your family
to fall in love with.  Don’t feel that just because you are a diabetic you cannot enjoy
variety in your foods.  Keep trying new things while keeping a close eye on your blood
sugar levels to add new foods to your growing repertoire.

Tips for Revamping Favorite Recipes

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Everyone has their favorite dishes, ones that mom or grandma used to make or new ones
that you have discovered on your own.  Once you have been diagnosed with diabetes,
you may feel that you can never enjoy these dishes again (or not without harming your
health).  But there are ways that you can change old family favorites keeping the flavor
but reducing or eliminating the amount of sugar or carbohydrates they contain.
For most substitutions that you are going to make to your recipes, you are looking for
ways to reduce the fat content.  Here are some standards that you can use.  When your
recipe calls for:* Whole milk try substituting with 2% or 1% instead
* Whole eggs try substituting with an egg substitute or use 2 egg whites for every
whole egg called for in the recipe
* Sour cream use low fat sour cream or plan yogurt
* Baking chocolate try using cocoa powder mixed with vegetable oil (3 tablespoons
with 1 tablespoon of oil will equal 1 ounce of chocolate)

In addition to the above suggestions, always use light or lower fat versions of ingredients.
Sometimes trial and error is necessary to get the recipe just right, but do keep trying the
end result will be worth it when you create a cake or other dessert that you love and is
diabetic friendly.Alternately, you can purchase a diabetic cook book that is full of desserts to make that will work with your diet.  This way you can create new favorites for you and your family
to fall in love with.  Don’t feel that just because you are a diabetic you cannot enjoy
variety in your foods.  Keep trying new things while keeping a close eye on your blood
sugar levels to add new foods to your growing repertoire.

The TLC Diet for Diabetics

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The Therapeutic Lifestyle Changes (TLC) diet was developed with more than diabetics in
mind.  It is a diet that is recommended to people with high cholesterol, heart or other
cardiovascular diseases and those that have been diagnosed with diabetes.
This diet consists of a set of guidelines that provide percentage ranges of what a patient
should eat from each food group.  The aim is to provide flexibility in choices while
ensuring that the choices made are helpful to the condition that is being treated.  In the
beginning it is a good idea to partner with a dietician to ensure the calculations that you
are making are accurate and that you are making the best food choice decisions.
The TLC diet provides the following eating guidelines:
* The total amount of fat that is eaten in a day should add up to less than 25-35% of
the calories that are consumed
* Of the 25-35% fat intake it should be broken down into the following categories:
saturated less than 7%; monounsaturated less than 20%;  polyunsaturated 10%
* 50-60% of a day’s worth of calories should be derived from carbohydrates
* Eat at least 20-30 grams of high-quality fiber each day
* The protein consumed should equal 15-20% of the calories for the day
* Cholesterol should be limited and kept under 200mg per day

As the diet is a set of guidelines that do not include the calculations necessary to
determine if you are meeting the requirements you should book an appointment with a
dietician to understand what you need to do.  Once you have been shown how to make
the calculations and have been given a sample meal plan you can use those as a template
to create many variations of the TLC diet.  You can also glean much of this information
by reading the food labels on packages.

The Role of Fiber in a Diabetic Diet

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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 mealTo 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.

The Role of Fiber in a Diabetic Diet

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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.

The Glycemic Index and Diabetic Diets

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The glycemic index diet is one that many diabetics find useful.  The diet is based on
assigning foods a ranking that indicates that food’s effect on blood sugar levels.  This can
be a valuable tool for diabetics, especially ones that have been newly diagnosed as it can
take some of the guess work out of meal planning and what foods to eat.
The glycemic index (GI) diet indicates foods that have a low GI value meaning they will
take a longer time to have an affect on blood sugars and ones that have a higher value –
they will act quicker to raise blood sugars.  A diabetic is still going to have to use another
means to decide what foods to eat though – such as the food pyramid or an exchange list
as not all items on the GI diet are as healthy as they could be.  Meaning a food that has a
low index does not mean it is a better choice for you than some foods that are on the
higher end of the scale.Using the GI diet as your sole source of meal planning is not recommended not only because the values are not indicative of the healthiest choice but also because not all
foods are listed.  If you are basing your diet on this method and want to add other foods
that do not have GI rating you are not going to be able to properly plan.

Until more
information is researched on the diet or it is made more comprehensive it should be used
with an approved diet for diabetics such as the exchange diet or the carbohydrate
counting diet.If you want more information on how to incorporate the GI diet with your current meal
plan, consult with your dietician or a diabetes educator.

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The exchange diet is a method of eating that provide diabetic with a set of guidelines
necessary to eat healthy.  A dietician will help prepare and educate you on the exchange
diet – the food groups and what substitutions you can make.
On the exchange diet all foods are divided into six food groups:
* Breads and other Starches
* Fruit
* Vegetables
* Dairy Foods
* Meat and Meat Substitutes
* Fats
Your dietician will provide you with the number of servings you should have from each
group daily and at individual meal or snack times.  Within each of the categories there are
many food options.  Each food has a specific serving size that equals one serving, in
cases such as fruits and vegetables you probably will not have to measure your foods but
for meats and other groups a food scale and measuring cup is recommended.

The exchange part of the diet refers to being able to swap a food in one food group for
another in the same group as long as you adhere to the serving suggestion.  For instance
½ cup of cooked pasta can be exchanged for 2 rice cakes in one meal.  The list your
dietician gives you will be pretty complete but there are bound to be items not listed.  In
that case, you can call your dietician for advice or keep a list of items that you need to
know the proper serving size for.At the beginning the exchange diet may seem like a lot of work, but as time goes on and you become accustomed to the serving sizes of your favorite foods it will become less so.  Proper eating habits are crucial to managing diabetes and the exchange diet is a way to eat a healthy balanced diet full of variety.

Satisfying a Diabetic Sweet Tooth

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Life sometimes doesn’t seem fair – you love sweets and are known for your sweet tooth
but now that you have been diagnosed with diabetes you are afraid you can’t have them
anymore.  This isn’t entirely true.  Yes, if you previously indulged in many sweets you
can no longer do that (and it may be a contributing factor to way you have type 2
diabetes).  But there are ways that you can satisfy your sweet tooth and stick to your
diabetic diet.Even though sugar isn’t the only reason blood sugars raise the combination of a high-
sugar item and carbohydrates are.  There are many sugar substitutes and artificial
sweeteners that are available to purchase on their own or in sweets such as chocolate and
hard candies.Another way to add sweets into your diet is to substitute them for other carbohydrates in a meal.  If you were planning on having a tuna salad sandwich for lunch instead of having
the bread try eating the tuna on its own and use the saved carbohydrates on a cookie or
two (depending on size and serving information).  This can be done with many different
variations, but should be done in moderation – your body really will function better on
those two pieces of whole wheat bread than it will on two chocolate chip cookies.Speak with your dietician too.  A dietician is full of ideas and suggestion on how to

improve your diabetic diet.  He or she may have suggestions on snacks or meals that you
would not have considered to be sweet but can certainly satisfy your sweet tooth.  Such
as eating a banana to satisfy a chocolate craving.  As time goes on you will begin to
appreciate the natural sweet things in life too – such as a juicy apple or a fresh orange.

Reading Food Labels

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On all packaged food that you buy, there is a food label that includes important
information to a diabetic.  You need to learn how to read them properly and know what
the different numbers and percentages mean to you and your diabetic diet.  Below is an
overview of the basic information you need to know about food labels.
Whether you are counting carbohydrates, are following the exchange diet, or you are on
the Therapeutic Lifestyle Changes (TLC) diet you can increase your chances for success
by reading your food labels and understanding what they mean.The ingredient list is a good place to start before looking at the numbers in the food label.
Where is sugar on the ingredient list?  The closer it is to the beginning of the list the more
of it is present in the food.  That goes the same for all ingredients; manufacturers list the
ingredients in order of the amount that is in the product.  If there are things in your food
that do not work well for your blood sugar on the list it should be avoided or eaten in
moderation.Look at the serving size and compare that to the number of carbohydrates is in a serving.  Most servings of carbohydrates for a diabetic are 15 grams.  If one serving is higher than
15 grams you will have to eat less than the suggested serving size to stay on track with
your meal plan.Sugar-free foods may grab your attention as something safe and yummy to add to your shopping cart.  But look at the carbohydrate count first.

 Most foods that are made sugar-
free using artificial sweeteners and sugar substitutes have higher carbohydrate counts.
Check the fat content too, look for a low percent of your daily intake and ideally it will be
monounsaturated as opposed to polyunsaturated or saturated fats.

Protein’s Affect on Blood Sugar Levels

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Much the same as fiber, eating quality protein with your snacks and meals can have a
positive affect on your blood sugar levels.  By combining protein and carbohydrates you
will slow the digestions of the carbohydrates in your body.  This slowing down will
prevent your blood sugar from spiking as the result of too many carbohydrates in your
system.This does not mean that you should eat more protein than is recommended in one meal.
Doing so can lead to other problems down the road.   But if you are a diabetic, skipping
protein in your diet is not a good idea.  For diabetics who are vegetarians or that don’t eat
a lot of any protein it is important to find a source that can be consumed on a regular
basis.There are many other sources of high-quality protein that does not include animal meats.
Other protein sources can include:
* Tofu is a source of protein that can be prepared in a variety of ways including
dessert tofu
* Nuts are an excellent source of protein but can be high in fat too.  Read nutrition
labels and enjoy in moderation
* Seeds such as flax, pumpkin, and sunflower can be eaten as a source of protein
* Beans and other members of the legume family.  There are many ways to prepare
beans from chili to cold salads
* Protein powders are available to sprinkle on cereals or to make into shakes for
drinking

* Fish sources – be aware that large fish contain high levels of mercury and should
only be eaten once or twice per week
When making protein choices, go for a lean cut whenever possible.  Even though protein
has a positive affect on blood sugars excessive fat can cancel out the benefit and turn it
into a health risk.  Enjoy high-fat meats or heavily processed meats on rare occasions and
eat a wide variety of proteins.

Protein’s Affect on Blood Sugar Levels

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Much the same as fiber, eating quality protein with your snacks and meals can have a
positive affect on your blood sugar levels.  By combining protein and carbohydrates you
will slow the digestions of the carbohydrates in your body.  This slowing down will
prevent your blood sugar from spiking as the result of too many carbohydrates in your
system.This does not mean that you should eat more protein than is recommended in one meal.
Doing so can lead to other problems down the road.   But if you are a diabetic, skipping
protein in your diet is not a good idea.  For diabetics who are vegetarians or that don’t eat
a lot of any protein it is important to find a source that can be consumed on a regular
basis.There are many other sources of high-quality protein that does not include animal meats.
Other protein sources can include:

* Tofu is a source of protein that can be prepared in a variety of ways including
dessert tofu
* Nuts are an excellent source of protein but can be high in fat too.  Read nutrition
labels and enjoy in moderation
* Seeds such as flax, pumpkin, and sunflower can be eaten as a source of protein
* Beans and other members of the legume family.  There are many ways to prepare
beans from chili to cold salads
* Protein powders are available to sprinkle on cereals or to make into shakes for
drinking
* Fish sources – be aware that large fish contain high levels of mercury and should
only be eaten once or twice per week
When making protein choices, go for a lean cut whenever possible.  Even though protein
has a positive affect on blood sugars excessive fat can cancel out the benefit and turn it
into a health risk.  Enjoy high-fat meats or heavily processed meats on rare occasions and
eat a wide variety of proteins.