Tuesday, October 16, 2012

Control Your Diabetes


When you consider that "glucose-intolerant" is another term for "diabetic," it's easy to see what you shouldn't eat. Namely, glucose-rich foods, such as bread, rice, pasta, and potatoes. But Mary Vernon, M.D., prefers a more positive approach: "I like to emphasize what people can enjoy." So, use the guidelines below to build a prescription diet. One caution: If you're currently taking medication for high blood pressure or high blood sugar, consult your physician first, as this diet will cause both to drop.

The Rules:
Eat until you're satisfied, not stuffed.
Don't skip meals, especially breakfast.
Include protein, such as meat, cheese, and nuts,
with every meal and snack.

The Foods 
Vegetables: Down as many as four servings a day of nonroot vegetables. That means broccoli, asparagus, spinach, and any other leafy green vegetable. One serving is 1 cup raw—about the size of a baseball—or 1/2 cup cooked (half a ball).
Meat and eggs: Eat as much of these foods—which include poultry and fish—as you want (i.e., until you're full).
Cheeses: Have up to 4 ounces of hard and firm cheeses daily—for instance, Parmesan, American, and cheddar. One serving is about the size of two dominoes.
Fruit: Limit yourself to 1 cup of berries or melon a day.
Nuts: One ounce a day.
Condiments: Mustard, horseradish, soy sauce, and Tabasco sauce.
Salad dressings: Oil and vinegar, and full-fat dressings—such as ranch—that contain no more than 2 grams of carbohydrates per serving.
Oils: Olive and canola are best; use only small amounts of other oils.
Beverages: Drink 64 ounces of water a day. Then consume only two servings of diet soda per day and unsweetened tea and coffee as desired (decaf when possible).

Source: Men's Health

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