Since starting my blog, I’ve had several people ask about healthy eating for people with type 2 diabetes. Since I’m still a student, I tell them “I’ll do some research and get back to you”. This new blog series is my attempt to keep that promise.
I am just now getting to the diagnostic portion of my Master’s program, so, as I learn, you’ll learn. My first professor, a microbiologist from UCLA, instilled in me conscientious research skills and attention to detail. (She is VERY picky). So, one thing I have learned to do well, is conduct thorough research.
With that in mind, since I am discussing sugar this week, I decided to start this new series. Every Wednesday morning, I will attempt to “Wake you up” to the causes, problems, statistics and proper diet associated with type 2 diabetes. The blog will be broken up into 2 separate articles each Wednesday: ARTICLE 1) Information ARTICLE 2) Recipe list (It wouldn’t be a Purple Almond blog without a recipe list!)
So onto the first “Wake up Wednesday” blog, beginning with a few statistics! YIKES! (4)
Introducing the HEALING FOODS PYRAMID: (3)
The Healing food pyramid was created in 2005, by the Department of Family Medicine, a division of the University of Michigan (UM) Integrative Medicine. The pyramid was last updated in 2009.
The healing food pyramid focuses on a WHOLE FOOD PLANT BASED DIET. This doesn’t mean vegan or vegetarian, but means the focus will be on plant food as the main source of nutrients, with healthy fats and good quality animal protein as an accent to a meal.
Below you will find all of the principles of the HEALING FOOD PYRAMID: (3)
We won’t go through the whole pyramid today, but I just wanted to point out the first 3 levels. As you can see, the base of the pyramid is the super important nutrient: WATER.
HOW MUCH WATER SHOULD YOU BE DRINKING? 1/2 your body weight in ounces. THEN add 12 ounces for every 30 minutes of exercise each day. So, for example, a 200 pound man, who exercises for 60 minutes a day would need to drink 124 ounces of water each day.
After water, the next most important aspect of the diet should be FRUITS AND VEGETABLES. I’d like to point out that the vegetable section is bigger than the fruit. As healthy as fruit is, remember it does contain sugar, so keep it at a minimum.
The general rule to follow: eating vegetables and fruit at a ratio of 3:1.
(3 servings of vegetables to 1 serving of fruit)
The final item on the pyramid I’d like to mention is the 3rd layer: Grains. When it comes to grains, remember this is a WHOLE FOOD DIET. This means you should be eating food as close to nature as possible. You can’t go to a into a field and pick a slice of bread, but you can go into a field and pick rice, quinoa or oats. So try and stick to whole food sources, and no more than 30 grams of carbohydrates per meal. (5)
GRAINS: Stick to whole food sources, with 30 grams or less per meal.
HERE ARE SOME EXAMPLES OF CARBOHYDRATE SERVINGS.
- 1 CUP OF OATMEAL-27 GRAMS
- 1/2 CUP BROWN RICE-22 GRAMS
- 1/2 CUP QUINOA- 20 GRAMS
- 1/2 CUP SWEET POTATO – 21 GRAMS
- 1 CUP WINTER SQUASH – 18 GRAMS
- 1/2 CUP MILLET – 21 GRAMS
To calculate the carbs in your food, go to WebMD: FOOD CALCULATOR
For a copy of 10 diet commandments, follow this link:
That’s it for this first edition of WAKE-UP WEDNESDAY. Stay tuned later today for some diabetic friendly recipes. HAVE A WONDERFUL, BEAUTIFUL AND BLESSED DAY!