Diabetes - I knew it was coming
August 10th 2008 19:49
As I've mentioned in previous posts, type II diabetes runs in my family. I knew it would happen, I have had all the signs - and I've never eaten as I knew I should, to prevent it.
While on vacation last month, I had some problems that I thought were due to poor circulation. They turned out to be caused by a B12 deficiency, but in the process of finding out the cause of that problem, I was diagnosed diabetic. It was caught early - before my glucose levels were out of control. (I guess I do eat better than I thought I did - but now I'm eating better.)
Because I'm overweight, the doctor put me on a weight control diet. Our goal is to get my weight down while keeping my blood sugar under control. I don't have to take any medication, but he suggested a very low dose of a medication to help my body use insullin more efficiently.
My diet is a simple exchange diet. It's really easy to keep track of, and I don't have to bother with counting calories, carbs, etc. For anyone wanting to lose weight (or control blood sugar) I'd highly recommend it. I don't like having to count calories, carbs and all, so I really like this diet. AND I've been sticking to it. I"m never hungry, and I haven't been having cravings for sweet or high-fat foods.
You can do a search to find exhange lists - they're everywhere. My particular diet is a 1400 calorie diet. I'm allowed a total of 4 fruit exchanges, 6 starches, 2 vegetables, 5 meats, 2 milks, and 2 fats. (Please note that a meat exchange is usually only one ounce. My family has a hard time accepting this - they like to eat a lot of meat, and limiting themselves to 6 or 7 oz. of meat a day is not easy.)
I've found that I'm fully satisfied with this diet.
For breakfast, I usually eat a small bowl of Cheerios (I'm preventing high cholesterol) and 1/2 cup of fruit - usually diced peaches. That counts as 1 starch, 1 fruit, and 1 milk.
For lunch I eat a green salad (free food - don't have to count salad greens at all!) with fat free dressing. I either add some other vegetables to the salad, and 2 ounces of meat or cheese, and some crackers, or I eat a sandwich with 2 oz of meat and add tomatoes and avocado (good fat). I either eat some fruit with this, or save it for a later snack.
Supper is easy, as well. I like to use the "plate method" for measuring my servings. 1/4 of the plate is for starch - rice, pasta, or potatoes. 1/4 of the plate is for meat (3 oz - or the size of a deck of cards). 1/2 of the plate is for vegetables. Add a green salad, and fruit.
Whatever exchanges I didn't eat with meals, I eat as snacks. I've found that my medicine works really well, and if I don't eat something about every 3-4 hours, my blood-sugar drops. That can be dangerous, too. So, rather than have to eat something sugary to bring it back up, I try not to let it drop too low. A handful of peanuts, some whole wheat crackers, or a piece of fruit - depending on what exchanges I've left out of my meals - does the trick.
I can also eat sugar-free Jello if I feel like I need a treat. It's one of those wonderful "Free foods!"
In two weeks on my diet, I've lost about 5 pounds, and I've kept my glucose levels in check. I feel better, and I know I'm doing what I need to do to keep my body healthy.
Now, if I can just get my family to eat only what I tell them to, we'll all be in good shape!
While on vacation last month, I had some problems that I thought were due to poor circulation. They turned out to be caused by a B12 deficiency, but in the process of finding out the cause of that problem, I was diagnosed diabetic. It was caught early - before my glucose levels were out of control. (I guess I do eat better than I thought I did - but now I'm eating better.)
Because I'm overweight, the doctor put me on a weight control diet. Our goal is to get my weight down while keeping my blood sugar under control. I don't have to take any medication, but he suggested a very low dose of a medication to help my body use insullin more efficiently.
My diet is a simple exchange diet. It's really easy to keep track of, and I don't have to bother with counting calories, carbs, etc. For anyone wanting to lose weight (or control blood sugar) I'd highly recommend it. I don't like having to count calories, carbs and all, so I really like this diet. AND I've been sticking to it. I"m never hungry, and I haven't been having cravings for sweet or high-fat foods.
You can do a search to find exhange lists - they're everywhere. My particular diet is a 1400 calorie diet. I'm allowed a total of 4 fruit exchanges, 6 starches, 2 vegetables, 5 meats, 2 milks, and 2 fats. (Please note that a meat exchange is usually only one ounce. My family has a hard time accepting this - they like to eat a lot of meat, and limiting themselves to 6 or 7 oz. of meat a day is not easy.)
I've found that I'm fully satisfied with this diet.
For breakfast, I usually eat a small bowl of Cheerios (I'm preventing high cholesterol) and 1/2 cup of fruit - usually diced peaches. That counts as 1 starch, 1 fruit, and 1 milk.
For lunch I eat a green salad (free food - don't have to count salad greens at all!) with fat free dressing. I either add some other vegetables to the salad, and 2 ounces of meat or cheese, and some crackers, or I eat a sandwich with 2 oz of meat and add tomatoes and avocado (good fat). I either eat some fruit with this, or save it for a later snack.
Supper is easy, as well. I like to use the "plate method" for measuring my servings. 1/4 of the plate is for starch - rice, pasta, or potatoes. 1/4 of the plate is for meat (3 oz - or the size of a deck of cards). 1/2 of the plate is for vegetables. Add a green salad, and fruit.
Whatever exchanges I didn't eat with meals, I eat as snacks. I've found that my medicine works really well, and if I don't eat something about every 3-4 hours, my blood-sugar drops. That can be dangerous, too. So, rather than have to eat something sugary to bring it back up, I try not to let it drop too low. A handful of peanuts, some whole wheat crackers, or a piece of fruit - depending on what exchanges I've left out of my meals - does the trick.
I can also eat sugar-free Jello if I feel like I need a treat. It's one of those wonderful "Free foods!"
In two weeks on my diet, I've lost about 5 pounds, and I've kept my glucose levels in check. I feel better, and I know I'm doing what I need to do to keep my body healthy.
Now, if I can just get my family to eat only what I tell them to, we'll all be in good shape!
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