This is the approach that we all were given when first diagnosed with diabetes. Typically, we were told to walk a minimum of 30 minutes a day at least 3 days a week. We were instructed to limit carbohydrate intake to 45-60 grams per meal, with 3 servings of 15 grams each, for a total of 135-180 grams per day. We were also told that after a time diet and exercise would not be enough, that we’d probably need to take oral medications and, eventually, insulin. Here’s what our plate looked like:
|Approach||Standard ADA Recommendations|
|Major Proponents||American Diabetes Association|
|Lifestyle Required||May be non-vegetarian or vegetarian/vegan|
|Rationale||Having diabetes should not prevent you from enjoying a wide variety of foods.|
|Calories||Uses 2010 US Dietary Guidelines for Americans calorie chart (http://www.diabetes.org/assets/pdfs/food/calorie-intake-chart.pdf)|
|Macronutrient Percentages||10% fat, 45% carbs, 45% protein|
|Fats||Allowed: Monounsaturated fats, polyunsaturated fats, omega-3 fatty acids.
Less than 10% of calories from saturated fat (20 grams/day)
Not allowed: Saturated fat, trans fat (hydrogenated oil or partially hydrogenated oil), cholesterol
|Protein (meat, eggs, dairy)||
|Fruits||All fruit, unsweetened|
|Grains||Choose whole grains. Leave the processed white flour-based products, especially the ones with added sugar.|
|Legumes||You can’t find better nutrition than that provided by beans.|
|Vegetables||The best choices are fresh, frozen, and canned vegetables and vegetable juices without added sodium, fat, or sugar.|
|Exercise||30 min/day at least 6 days, or 3 hr/week|
|Information & Resources||http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/?loc=ff-slabnav|
Are Carbs the Enemy?
The debate over eating and diabetes
Diabetes diet: Create your healthy-eating plan
How Diabetes Works
How to Manage Diabetes with a “Carbohydrate-Friendly” Diet
Official ADA website
- Standard American Diet (SAD)
- American Diabetes Association (ADA)
- Low-carb, high-fat, moderate protein (LCHF)
- High-carb, low/no-fat, vegan (“plant-based”)
- What Can I Eat?
- Why Can’t I Eat Low-carb AND Low-fat?
- References to Diabetes Diets