Health Tips for a Better Life

In order to manage your diabetes, it is important to understand nutrition basics more than the average person. The diabetic body must maintain a careful balance of chemicals from food in order to stay healthy and continue to function normally.

The Mathematics of Nutrition

Proper nutrition comes down to basic mathematics. Despite what many fad diets suggest:

• Around 55-60% of your calories need to come from carbohydrates (1,100 – 1,200 Calories) – the most important food group.

• Less than 30% should come from fat (600 Cal.)

• 10-15% should come from proteins (200 – 300 Cal.).

For the average person maintaining a 2,000 calorie per day diabetic diet meals, here is an easy way to break down your recommended daily diabetic diet foods intake based on servings:

• Bread (whole grain is best)- 10 servings per day

• Vegetables (raw or steam is best)- 5 servings per day

• Fruits – 4 servings per day

• Meats (low saturated fat & cholesterol) – 2 servings per day

• Milk (low saturated fat)- 3 servings per day

• Fat (monounsaturated & polyunsaturated are best) – less than 67 grams per day

Why Low Carbohydrate Diets Are Dangerous

Carbohydrates are the only source of energy for the human body.

Protein is the only food group without diabetes carbohydrates.

Many diets recommend eating a high amount of protein and a low amount of carbohydrates. The body simply cannot function without an energy source, so while you may lose weight on such a diet, your body will start to break down its own muscles to turn them into carbohydrates, resulting in muscle loss.

As a result, you may lose weight in the short term, but in the long term, you will suffer from energy loss, decreased brain function (the brain needs energy too!), and organ failure.

In order to prevent serious consequences of a low carbohydrate diet, it is important to incorporate a variety of different carbohydrates into the diabetic diet, including nuts, whole grains, milk, fruits, and vegetables.

Fat is Good

Fat is an essential part of the daily diabetes diet plan. Fat not only helps to keep the body warm in colder temperatures, but it also provides a cushion for the organs and tissues. Fat also helps the body absorb many essential vitamins and minerals, such as Vitamins A and D. Just be sure most of the fats you eat are monounsaturated and polyunsaturated. These are mostly plant-based fats and fish oils. Avoid saturated fats (mostly animal fats) Therefore, depriving the body of fat can lead to serious long-term damage to your organs, joints, bones, and blood.

Calories Matter Most

If you are trying to lose weight, understand that calories are the essential element that you need to control. Calories are units of energy that are either used by the body for daily functioning or that are stored as fat. Therefore, if you intake more calories than you burn, those extra calories will be stored as fat, resulting in weight gain. Always follow diabetic diet and meal plans for better health.

Conversely, to lose weight, simply reduce the amount of calories that you take in so that you take in fewer calories than you burn. Keep in mind that you should consume enough calories to give you energy throughout your basic daily functions or else your body will take that energy by “eating” your muscles.

Supplements and Risks

From Creatine to Ephedrine, Synephrine to Nitric Oxide, there is a huge variety of diabetes nutritional supplements available on the market that are designed to enhance athletic performance, increase energy, and boost weight loss.

Many of these supplements actually deliver on what they say they will – but only for the short term and not without serious consequences. Each of these blood sugar supplements has its own set negative side effects that can lead to long-term bodily damage and even death.

In fact, some diabetes supplements, such as Ephedrine, have been taken off the market due to their negative side effects. Even common supplements, such as caffeine have their limits (no more than 600 milligrams per day). Before you take any form of supplements, be sure that you research the negative side effects and weigh the risks carefully.

Here is a short list of some of the common side effects of some supplements for diabetes:

• Heart failure

• Increase heart rate

• Stroke

• Constipation

• Stomach issues

• Cancer

• Blood clots

• Abnormal bone growth

• Infertility

• Loss of libido

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Question: I am a diabetic, and have been recommended to take alpha-lipoic acid. What are the food sources, and what is alpha-lipoic acid? Naples Florida.

Answer: The main dietary source of alpha-lipoic acid is red meat. You can take it in supplement form, and is beneficial for those people who have diabetes. Alpha-lipoic acid works as a co-factor for many key enzymes, and facilitates reactions that provide the body with energy.

Alpha-lipoic acid is a potent antioxidant. This means it has numerous benefits.

Alpha-lipoic acid enhances the actions of glutathione, which is a star performer boosting your immune system. It also detoxifies the liver. You can take it in supplement form. It is beneficial for those people who have diabetes. If you would like informa tion on diabetes, write to me at the end of this column.

Question: Why do we Westerners seem to have excess pounds, and are overweight most of the time? I know I need to manage my weight, and how can I do it the smart way, the easy way and correct this bad health habit? Pelican Bay Naples Fla.

Answer: There are several ways to manage your weight the smart way.

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