Body weight is often high on the list of concerns for people with diabetes. Approximately 80 percent of people with type 2 diabetes are overweight, and losing excess pounds can be a constant battle.
Being overweight with diabetes decreases the body's sensitivity to insulin and makes levels more difficult to control. Those with type 1 diabetes require more insulin when overweight, and those with type 2 diabetes generally require more medication, either in injection or tablet form. Achieving the ideal weight for your height is a good long-term target. However, even small amounts of weight loss can improve not only blood glucose levels, but also blood pressure and lipid levels such as cholesterol and triglycerides. For these reasons, it's best to set a realistic goal that is achievable and maintainable.
In the first week of dieting, weight loss often is higher because the body uses up its store of glycogen, a carbohydrate store found mainly in the liver. As glycogen contains a large proportion of relatively heavy water, overall weight loss increases. After this initial period, however, the body is mainly using fat stores that do not contain water, which slows down weight loss and causes people to lose motivation and stray from their diets. Additionally, weight-loss diets produce thoughts of bland, unappetizing foods. Dieters often leave their mealtime tables unsatisfied, increasing the risk of snacking, and they often find dining out and socializing depressing. Today's diet industry is a huge business, with many different “diets” to offer. They range from meal-replacement drinks to so-called “fat-burning” drugs or vitamins. But many of these diets have no scientific basis. It's important to choose a diet that offers variety, flavor and healthy foods, but at the same time alters your caloric intake. Everyone knows that exercise is a key element to losing weight, but it has a twofold benefit for those with diabetes. Besides burning calories, the amount of physical activity people engage in determines much of their sensitivity to insulin. A marathon runner, for example, may need only half as much insulin circulating in the blood as a person who doesn't exercise regularly. By combining an exercise regime of activity you enjoy, with a flavorful and creative diet, reaching the ideal weight is a reality for everyone.
Changing Eating Behaviors
Adopting a new approach and changing behavior around food can be just as important as making different food choices. Some “triggers” that cause poor food habits include:
- Not recognizing true hunger. Hunger comes from the stomach, not from temptation caused by the sight, smell or thought of food.
- Feeling you must eat everything on your plate. Learn to stop eating when you are satisfied, rather than when you feel uncomfortably full.
- Eating fast. Put your fork and knife down between mouthfuls. Eating slowly gives the body time to register the feeling of fullness.
- Not planning meals ahead. Think about your intake carefully, rather than grabbing food when you are ravenous.
- Distractions while eating. Sit at a dining table and make mealtimes more of an occasion. Beware of developing an association between eating and watching television.
- Straying from positive change. One moment of weakness does not mean you have blown all your good work.
Safe Weight Loss
According to the U.S. Food and Drug Administration (FDA), many people are not sure how much weight they should lose. They report that a loss of only five to 10 percent of bodyweight may improve many of the problems associated with overweight, such as high blood pressure and diabetes. Even a smaller weight loss can make a difference. If you are trying to lose weight, do so slowly and steadily. A generally safe rate is one-half to one pound a week until you reach your goal. The trick is to eat a variety of foods to get the nutrients you need and, at the same time, the right amount of calories to maintain a healthy weight. Most American diets are too high in fat, especially saturated fat. Many experts, including those with the American Diabetes Association, recommend that 50 to 60 percent of daily calories come from carbohydrates, 12 to 20 percent from protein, and no more than 30 percent from fat. Avoid crash weight-loss diets that severely restrict calories or the variety of foods. Extreme approaches to weight loss, such as self-induced vomiting or the use of laxatives, amphetamines, or diuretics, are not appropriate and can be dangerous to anyone's health, but especially for those with diabetes.
The Right Attitude To Change
The right mental attitude will increase the chances of a successful diet. Be more flexible with food choices. Experiment with flavorful recipes that will eliminate the boredom of a bland diet. If you enjoy the food you're eating, it will feel less like a diet. Ginger Kanzer-Lewis is the president of The American Association of Diabetes Educators (AADE) in Chicago, Illinois. She says the development of a proper diabetes management plan can pave the way for better overall health and independence in lifestyle choices. “Diabetes self-management means taking charge with proper nutrition,” Kanzer-Lewis says. “This includes exercise, good blood sugar control, treating insulin resistance and talking to your healthcare team. The AADE and a group of well-known chefs have joined forces to develop Celebrity Chefs Across America: The Ingredients for Managing Diabetes (AADE, Chicago, Ill.). The book provides recipes that fit into any diabetes self-management plan without compromising taste.” For a free copy of the cookbook call 1-800/TEAMUP4.
Banana Napoleon with Cocoa Sauce
Recognizing sweets as one of the things people miss most when dieting, Chef Emily Luchetti creates desserts that are “emotionally fulfilling,” simple to prepare and wonderful to eat. Currently the executive pastry chef at the renowned Farallon restaurant in San Francisco, Emily has won numerous culinary awards. A healthy version of an Italian delight, this dessert will bring out the kid in everyone.
For the sauce:
2 tablespoons of cocoa powder
6 tablespoons of water
1-1/2 tablespoons of sugar
For the Napoleon:
6 graham crackers
3 large bananas, sliced into 4-inch
pieces on a diagonal
10 tablespoons of light nondairy
whipped topping
1.In a small bowl, whisk together the cocoa powder and 3 tablespoons of water until smooth.
2.In a small pot, combine the remaining water with the sugar. Bring the mixture to a boil over medium-high heat. When it comes to a boil, remove from the heat and whisk in the reserved cocoa paste.
3. Return the mixture to the stove and let it cook for one minute, until it thickens slightly. Transfer the sauce to a bowl and refrigerate until cold, about 30 minutes. This sauce can be made in advance.
4.Break the graham crackers in half. You will have 12 two-inch squares. Place one graham cracker square on each of four plates. Place some of the bananas on each graham cracker. Top with 1 tablespoon of whipped topping and then 1 teaspoon of cocoa sauce.
5.Top and repeat with another graham cracker, bananas, whipped topping and cocoa sauce. Place a third graham cracker on top and garnish with 1/2 tablespoon of whipped topping. Serve immediately.
Calories: 175 • Fat: 4g
Coffee Amaretto Parfait
Chef Emily Luchetti says this is an easy way to transform plain vanilla ice cream into a festive dish.
3/4 cup of coffee, chilled
1-1/2 tablespoons of Amaretto, almond-flavored liqueur , or 1/2 teaspoon of almond extract
2 cups of vanilla, no sugar added ice cream
1.In a small pitcher, combine the coffee and the amaretto.
2.In each of 4 tall glasses, place 1/2 cup of the ice cream. Spoon 2 tablespoons of the coffee Amaretto mixture over the ice cream. Serve immediately. If desired, a chocolate wafer may be served on top, stuck into the ice cream.
Calories: 110 • Fat: 5g
Key Lime Pie
James L. Jezl, PhD, is the author of Diabetes Control: Cookbook and Diet Guide for Diabetics (Kane Trail Publishers, St. Charles, Ill.). Jezl also teaches how to alter recipes to make them safe for diabetics. “The approach is unique but universal,” he says. “It depends on calorie control and control of specific sugars, indicated as glucose equivalents. The combination of one glucose equivalent (in grams) and 100 calories defines a diabetic serving. Between 15 and 20 of the servings is the daily dietary limit for diabetics for all food and drink taken during the day. One slice of key lime pie is 148 calories and 1.6 diabetic servings. The original recipe has 228 calories and more than 6 diabetic servings.”
Filling:
3 Eggs
1/2 cup cottage cheese, creamed
1/2 cup water
1/3 cup fructose
1-1/2 teaspoons lime peel
1/3 cup lime juice
1 pie shell, baked
Puree the cottage cheese in water. Separate the egg yolks from the whites and set the whites aside for the meringue. In a bowl, beat the yolks until thick. Stir in pureed cottage cheese and lime peel. Gradually warm the mixture until it begins to thicken. Cool and add the lime juice while stirring slowly.
Meringue:
3 egg whites
1/2 teaspoon vanilla extract
1/4 teaspoon cream of tartar
4 tablespoons fructose
Whip ingredients with an electric mixer until meringue forms stiff peaks. Place lime filling in the pastry shell. Spread meringue on the filling to seal the edges. Bake at 350 degrees for 15 minutes. Cool and chill.
Calories: 148 • Fat: 7.2g
