Upon trying to answer these
questions, I read a LOT of seemingly conflicting information. I was instructed by some websites to
completely avoid anything white - white flour, white rice, white tacos, and so
on, as well as any kind of “starchy” vegetable such as corn or potatoes. Other
information sources clearly showed recipes containing and stated that these
foods are okay for diabetics as long as you eat them in moderation and utilize “the
plate method” where starches are just a quarter of what is eaten at every meal.
In addition, some information sources, state that the Diabetic should eat about
60 grams of carbs per meal. You’ll see websites showing diabetic-friendly meals
with low carb taco shells and low carb white bread. I’ve seen some books of
Diabetic recipes showing a juicy hamburger on the front cover, topped with
kernels of corn. I ask myself upon seeing these, “Can these be truly Diabetic-friendly?”
For me, the answer is a
resounding NO. They are not! How can I say this? How can I know? The answer is
of course – my glucose meter.
It doesn’t matter whether you’re
pre-diabetic or diabetic or even what type of meter you choose so long as it is
as accurate as you can get. What matters most is that you test. Test often and
consistently. You have to test in order to get data. You have to have data in
order to make informed and appropriate choices. This is your life so don’t
stand on the fact that you’re not completely Diabetic yet to avoid testing. It
is essential that you understand what foods and activities do to your blood
glucose levels AND it is unique for each individual.
I find that it is best for me, that
I test in the following manner:
1. When
I rise in the morning. I test and record the finding. a. My glucose level should be between 70 and 130. If it is lower, I eat something to get the sugar level up. If it is too high, I drink a copious amount of water to flush glucose out of my system and exercise to lower the glucose level in my body.
2. Before
I eat a single bite of food at any meal, I test and record the result.
a.
Glucose level should be between 70 and 130.
3. One
hour after eating any food from any meal, I test and record the result.
a.
Eliminate any food from your diet that drives
your glucose level higher than 140 as a result of this test.
4. Two
hours after eating any food from any meal, I test and record the result
a.
Should be lower than 180, however, eliminate any
food from your diet that drives your glucose level higher than 120 as a result
of this test.
5. Just
prior to finally sleeping for the night, I test and record the result.
a.
My glucose level should be between 70 and 130.
If it is lower, I eat something to get the sugar level up. If it is too high, I
drink a copious amount of water to flush glucose out of my system and exercise
to lower the glucose level in my body.
What I discovered while using my
meter, is that rice of any kind; but especially white rice drives my glucose
levels through the roof and does so immediately. Before I discovered this via
testing, I used to have rice wrapped sushi all the time and white rice with
Chinese cuisine foods. I’ve seen Diabetic cookbooks showing a cover photograph
of a Chinese meal sitting on a layer of white rice. That may be fine for some
Diabetics, bit I no longer eat rice at all because of the impact it has on my
Diabetes.
Using the information obtained from diligent, deliberate and consistent testing, I’ve been able to eliminate several items from my diet that the Diabetic books said were just fine; but for me and my body are definitely not. The time it takes to test is nominal and is definitively offset by the wealth of valuable data gleaned from this practice.
For me, the appropriate answer to
the questions, ““What are the right foods to eat and what should I avoid?” is
that for each Diabetic: ”It depends”.
I advocate in the strongest of terms
that the Diabetic needs to pay more attention to what our meter (our body) is
telling us and NOT on what some organization or standard tells us. Do your
testing and make your meter your best friend. Trust your body to tell you what
you should eat and what you should not.
Gregory
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