Diabetes 2 Friendly Product Review - Diabetic Friendly Foods

I usually review a certain product but found this informative article on Diabetes and the Diabetes Friendly Foods.

Diabetic Friendly Foods

Nothing is more confusing to new diabetics or those with insulin resistance than the question of what to eat. This is because the food you eat is at the heart of any treatment plan. Here are characteristics of diabetic friendly foods:

How to Spot Good Diabetic Foods

Look for ...     Why?

Low Glycemic    Low glycemic foods do not spike your blood sugar. They also make you feel full so you'll eat less. Low glycemic foods tend to be those that either contain few carbs or the carbs in them are complex vs. simple. Examples: whole grains over processed, whole fruits vs. fruit juices, raw vs cooked vegetables

Low Sugar

and Net Carbs    Since most food labels in the US don't list the Glycemic Index, a great first step is looking for foods that are low in sugar and net carbs. Net carbs are the simple carbs that digest rapidly (normally within one to two hours). Both spike blood sugar which raises insulin levels. Insulin causes your body to store fat which causes weight gain and insulin resistance. In addition, simple carbs are quickly burned leaving you hungry and more likely to overeat.

High Soluble Fiber

Fiber rich foods generally contain a mixture of soluble and insoluble fiber. While both types help you feel full and won't spike your blood sugar, soluble fiber is best because it has been shown to improve blood sugar control. Examples: legumes, oat bran, whole grain foods, fruits and vegetables.

Check the Label:

High fiber foods will contain at least 5g of fiber/serving.
Low Saturated Fat, Trans Fat    Diabetes and heart problems go hand in hand. Saturated fats and trans fats raise your LDL (bad) cholesterol. The challenge is that many of the processed foods that are sugar-free or low carb are also high in fat.
Good Fats    Mono-unsaturated fats, poly-unsaturated fats, and Omega 3 fats can lower your LDL, total cholesterol and triglycerides (blood fats).
Examples: avocados, olive oil, soy, salmon, canola oil
Lean Protein (especially from plant sources)    Protein doesn't spike your blood sugar and helps you feel full. It's also important to help you maintain or build muscle mass to perform even common daily tasks more easily. Plant sources of protein are preferable over animal sources, since they are not a significant source of saturated fats.
Examples: black beans, fish, egg whites, soy.
Check the Label: High protein foods have 10g protein per serving.

http://www.extendbar.com/diabetes/diabetic-food.asp