The Diabetic Food Exchange List: Helping You Eat Well











Diet is one of the most important components of a diabetes care and maintenance regimen. Using the diabetic food exchange list is an excellent way to ensure a healthy meal each time. It also helps expand your choices when preparing or choosing a menu.


What is the Diabetic Food Exchange List?


The diabetic food exchange list is a system that makes up the structure of your personal diabetes meal plan. It is quite useful especially if you're looking for variety in your diet without sacrificing the necessary elements that are required for your condition. This way, you can take a look at several types of foods available and then decide which ones to use for a particular meal without worrying you might be using the wrong type of food or food combination.


How Does It Work?


In the diabetic food exchange list, foods are grouped into several basic types - fruits, dairy and dairy products, starches, meat and meat substitutes, sugars, et cetera. The exchange list will tell you how much of each food in each group you can eat while maintaining your daily recommended calories because calorie information is included with each food portion.


Each food on the exchange list is called an "exchange" and the system will guide you in determining which foods equal 1 exchange. It's easy to substitute one food for the other because the exchange list will indicate which foods have the same nutrients, carbohydrate and calorie content. If you swap a certain food with another, you get the same nutrients provided you follow the recommended portion control.


The diabetic food exchange list will help you measure food, regardless of which group it belongs to. This means you won't need the assistance of a nutritionist or a dietitian every step along the way. Long-term use of the exchange list will train you into knowing how to make good estimates of the ideal serving size of any food that may be available to you at any given moment. Whichever you pick, you will get the same nutrients. Here's an example:


Vegetables


Almost all vegetables may be included in the diabetic food exchange list. One exchange is about half a cup of cooked or raw vegetables, which contains carbohydrates and protein. When used with salad dressing, however, add 1fat exchange.


Carbohydrates


Carbohydrates are an important component of any diabetic diet because they are your body's major source of energy. Approximately half of your daily calorie intake should come from this food group. Any of these foods may be exchanged or swapped, depending on your needs or preference:


1/2 hot dog or hamburger bun or 1 slice of bread


1/3 cup of cooked pasta or a single 5-inch pancake.


3/4 cup cereals (unsweetened) or cup cooked oatmeal or grits


1 tortilla or 6 small saltine crackers or 15 pcs. of fat free corn chips


1/4 bagel or 1/2 pita bread


Fruits


Fruits can be an excellent source of fiber, water and natural sugar. The fruits listed below contain about 60 calories each with nearly zero fat.


1/4 cup watermelon or 1/3 small cantaloupe or 1/2 cup berries


1/2 cup orange/grapefruit juice or1/2 cup of pineapple or apple juice or 1/3 cup grape juice


1/2 banana or 1 small apple


Meats


Meats are an important source of protein. Choose only lean meats and skinless portions for poultry. High-fat meats can increase your cholesterol level.


1 oz. Tuna or 1 egg or 2 egg whites


1 oz. Ground beef or 1 oz. Low fat cheese or cottage cheese


1 oz. Of fish or 1 oz. Of dark meat, poultry (skinless)


1 oz. Lean pork or 1 oz. Lean beef


Milk and Milk Products


2/3 cup of fat free yogurt or 3/4 cup of yogurt sourced from 2% milk


1 cup nonfat or skim milk or 1 cup 1% milk (2% milk will also do)


Sweets


The foods listed below are a good source of both carbohydrates and fats, but they can also be great for your dessert in case you have the craving.


1/3 cup low fat frozen yogurt or 1/2 cup ice cream


1 2-inch square brownie or 2 small cookies or 1 granola bars


More Details On The Diabetic Food Exchange List


There are listings of food exchange lists available on sites such as diabetes.org for free, but if you want a more comprehensive exchange list, you can also opt to buy them. Simply log on to the sites and order your own diabetic food exchange list online.

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CEREALS AND THEIR PREPARATION.

 

Breakfast Cereals and What Goes In Them!

 

Cereal is the name given to those seeds used as food (wheat, rye, oats, barley, corn, rice, etc.), which are produced by plants belonging to the vast order known as the grass family. They are used for food both in the unground state and in various forms of mill products.

The grains are pre-eminently nutritious, and when well prepared, easily digested foods. In composition they are all similar, but variations in their constituent elements and the relative amounts of these various elements, give them different degrees of alimentary value. They each contain one or more of the nitrogenous elements, gluten, albumen, caseine, and fibrin, together with starch, dextrine, sugar, and fatty matter, and also mineral elements and woody matter, or cellulose. The combined nutritive value of the grain foods is nearly three times that of beef, mutton, or poultry. As regards the proportion of the food elements necessary to meet the various requirements of the system, grains approach more nearly the proper standard than most other foods; indeed, wheat contains exactly the correct proportion of the food elements.

Being thus in themselves so nearly perfect foods, and when properly prepared, exceedingly palatable and easy of digestion, it is a matter of surprise that they are not more generally used; yet scarcely one family in fifty makes any use of the grains, save in the form of flour, or an occasional dish of rice or oatmeal. This use of grains is far too meager to adequately represent their value as an article of diet. Variation in the use of grains is as necessary as in the use of other food material, and the numerous grain preparations now to be found in market render it quite possible to make this class of foods a staple article of diet, if so desired, without their becoming at all monotonous.

In olden times the grains were largely depended upon as a staple food, and it is a fact well authenticated by history that the highest condition of man has always been associated with wheat-consuming nations. The ancient Spartans, whose powers of endurance are proverbial, were fed on a grain diet, and the Roman soldiers who under Caesar conquered the world, carried each a bag of parched grain in his pocket as his daily ration.

Other nationalities at the present time make extensive use of the various grains. Rice used in connection with some of the leguminous seeds, forms the staple article of diet for a large proportion of the human race. Rice, unlike the other grain foods, is deficient in the nitrogenous elements, and for this reason its use needs to be supplemented by other articles containing an excess of the nitrogenous material. It is for this reason, doubtless, that the Chinese eat peas and beans in connection with rice.

We frequently meet people who say they cannot use the grains, that they do not agree with them. With all deference to the opinion of such people, it may be stated that the difficulty often lies in the fact that the grain was either not properly cooked, not properly eaten, or not properly accompanied. A grain, simply because it is a grain, is by no means warranted to faithfully fulfil its mission unless properly treated. Like many another good thing excellent in itself, if found in bad company, it is prone to create mischief, and in many cases the root of the whole difficulty may be found in the excessive amount of sugar used with the grain.

Sugar is not needed with grains to increase their alimentary value. The starch which constitutes a large proportion of their food elements must itself be converted into sugar by the digestive processes before assimilation, hence the addition of cane sugar only increases the burden of the digestive organs, for the pleasure of the palate. The Asiatics, who subsist largely upon rice, use no sugar upon it, and why should it be considered requisite for the enjoyment of wheat, rye, oatmeal, barley, and other grains, any more than it is for our enjoyment of bread or other articles made from these same grains? Undoubtedly the use of grains would become more universal if they were served with less or no sugar. The continued use of sugar upon grains has a tendency to cloy the appetite, just as the constant use of cake or sweetened bread in the place of ordinary bread would do. Plenty of nice, sweet cream or fruit juice, is a sufficient dressing, and there are few persons who, after a short trial would not come to enjoy the grains without sugar, and would then as soon think of dispensing with a meal altogether as to dispense with the grains.

Even when served without sugar, the grains may not prove altogether healthful unless they are properly eaten. Because they are made soft by the process of cooking and on this account do not require masticating to break them up, the first process of digestion or insulation is usually overlooked. But it must be remembered that grains are largely composed of starch, and that starch must be mixed with the saliva, or it will remain undigested in the stomach, since the gastric juice only digests the nitrogenous elements. For this reason it is desirable to eat the grains in connection with any hard food. Whole-wheat wafers, nicely toasted to make them crisp and tender, toasted rolls, and unfermented zwieback, are excellent for this purpose. Break two or three wafers into rather small pieces over each individual dish before pouring on the cream. In this way, a morsel of the hard food may be taken with each spoonful of the grains. The combination of foods, thus secured, is most pleasing. This is a specially advantageous method of serving grains for children, who are so liable to swallow their food without proper mastication.

 



 

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Steps to Ending Bad Eating Habits

Steps to Ending Bad Eating Habits

 

 

A client wrote, "Help me! I thought I was finally getting a handle on my weight issue, but the sugar is killing me. I had an awful day. I won't even tell you what I ate today because it is just so unbelievable. All I will say is that 90% of my food today consisted of sugar! I really, really need some help getting past these cravings. I am no doubt a sugar addict. If I could get past this there is no doubt that I will reach my goal."

If you see a little of yourself in this message, you're not alone. Many describe themselves as sugar addicts. They believe if it were only for that one thing, then they could reach their weight loss goals. If you believe only one thing stands in your way of losing weight, consider this: What if that one thing (an addiction to sugar for instance) were gone? Do you really believe, "If I could get past this, there is no doubt that I will reach my goal," or is it an easy excuse to stay stuck?

If I told you I could show you a way to stop craving sugar, would you want me to show you how?

Think about that for a moment. Close your eyes and really think it through. You've said if only you didn't crave sugar, then you could lose weight, but is that really true for you? Ask yourself these questions:

Would you eat differently, and if so how?

Would you act differently, and if so how?

What else would change, and what would stay the same?

What would you lose?

What would you gain?

Until you know what you want, know you can achieve it, and know what else will change (i.e. how your life may be different), you can't discover any obstacles that first must be considered. For instance, you may want to stop eating anything after 7 PM yet your husband doesn't come home from work until 8 and he wants you to join him for dinner. That's an obstacle.

If you've got a habit of watching your favorite TV show with a bowl of ice cream, then breaking that habit is another obstacle.

If you don't work out ways to overcome your obstacles, perhaps through discussion and compromise with your husband, or habit breaking exercises for your ice cream habit, there's bound to be a problem. Just saying you're not going to do something any more rarely works. Instead, determine what might stand in the way of achieving your goals, find a way around them, and you're much more likely to actually achieve those goals once and for all.

The statement, "if this one thing were handled, then everything else would fall into place" is an "If Then" statement and gets people into trouble. They want a fairy godmother to make it all better. A strong belief that one single thing such as, "eating sugar is my problem," sets you up to fail, especially if you really like eating sugary foods.

Getting a handle on your cravings is not an all-or-nothing proposition. You must leave room for occasional deviations. It's not the occasional side trip that causes weight trouble, it's the road we usually travel.

In NLP (Neuro Linguistic Programming) a good starting point is the exercise called Establishing a Well Formed Outcome. "Well formed" means it meets all criteria of a well thought-out end result.

NLP: How to Create a Well Formed Outcome & Get What You Want

Here are the steps to creating a well formed outcome:

1) State what you want (not what you do not want). "I want to weigh 135 pounds."

2) Determine whether you can achieve it (do you believe it is possible?).

3) What resources do you have and what do you need (time, money, gear, clothes, equipment, coaching, whatever).

4) Check whether anyone else is involved and any potential obstacles that may come up regarding others. Think of everyone involved in your day-to-day life.

5) Picture yourself "as if" you've obtained what you say you want and see if that picture fits. Do you like what you see?

6) Put together a plan of action for the achievement of your outcome.

While it may seem like a lot of effort simply to decide what you really want, going through these steps at the beginning helps you find potential obstacles which previously stopped you from moving forward. For example, if you decide you want to join a gym and start exercising every day but you've forgotten you don't even own a car and just lost your job, that exercise plan might not work out right now. If you did join a gym, you'd end up not going and then you'd think you'd failed, yet it was the plan that failed, not you. You didn't think it through.

A better plan in this instance may be doing exercises at home, or within walking distance (or simply walking for exercise). Later, when you do have transportation, you can rethink the plan and perhaps join a gym then. There are always options.

It's better to look at what you want from every angle, then put together a plan you know can and will work. Then when you know what you want, you'll also know you can make it happen and begin by taking that first step toward making it a reality.

"Achieving a Well Formed Outcome" is one of the sessions in the Ending Emotional Eating 8-Week Workshop. You can also find more information on this popular and well known NLP process by searching for "NLP Well Formed Outcome" in your favorite search engine.

 

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Food Independence Accomplished Through Non GMO...

 

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Most GMO crops have been modified using DNA from a foreign species. Scientists have isolated a desired genetic trait from one species, usually a bacteria or a virus, and introduced it into the cells of the target plant or animal. Because the receiving plant does not recognize this DNA, other DNA from a source the Plant would recognize is included as a vehicle; like the cauliflower mosaic virus.

Scientists cannot know if the transfer was successful right away, thus they include an antibiotic resistant marker gene before transfer. The cells are then washed in antibiotics, and whatever survives the operation is considered a success, and the cells are duplicated to become the seed for our harvests.

One of the most common GMO crops is Roundup Ready. These crops have had DNA from a bacteria added which produces it so the food crop will not die when sprayed with Roundup or glyphosate. This allows farmers to spray the full area with Roundup.

Some other common case of GMO are crops that express the BT toxin. Bacterial Thuringiensis is a soil dwelling bacteria used to create a toxin used in organic agriculture. Nevertheless, with traditional use, the toxin could be rinsed away. Now, scientists have added DNA from BT to the cells of our crops. As a result the crop itself becomes a pesticide by expressing the BT Toxin. If a pest eats the plant, the pest dies. When the crops are modified in this way, they are registered with the EPA as a pesticide. They are in our food supply and they are unlabeled.

GMOs are sometimes confused with selective breeding or hybridization. In fact, proponents of this engineering science will often say scientists have only found a means to speed up breeding techniques which have been practiced for thousands of years.. This is simply NOT true. Selective breeding and hybridization have been about for thousands of years. Genetic modification is new and has merely been in our food supply since 1996.

It is important to realize the difference between selective breeding, hybridization and GMOs. With traditional breeding you could take two corn varieties and produce a new corn type. You could get two apple varieties and make a raw application. With GMO you can mix to completely foreign species, which would never blend with nature.

In the past, fish genes have been added to tomatoes to help them resist frost. They were sold in the US, but have been removed from the market. Genetically modified salmon is in the operation of being sanctioned. In that respect are additional GMO products in the pipeline for approval.

While these next examples are not in our food supply, it is significant to recognize what this science is capable of. It is also significant to recognize that the current policy regarding labeling and human safety testing is lax enough that some of these could be introduced into our food supply without testing or labels.

• Jellyfish genes have been added to pigs and kittens resulting in organs and other body parts which glow green.

• Spider DNA has been added to goats to create goats whose milk contains spider web silk.

• Cows in China have been modified so they produce human milk.

Cows with human milk DNA

• There are test fields of rice, which contain human blood proteins.

• The first genetically engineered babies have been delivered. They have DNA from 3 separate Adults.

This engineering is far different than hybridization and selective breeding, and should never be mixed up. This is a completely unnatural technology, which involves no human safety testing or mandatory labeling in the US. We should not allow this industry to deliberately confuse genetic modification and traditional plant and animal breeding programs...

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The Difference Between Sugar and High-fructose Corn Syrup

Sugar vs High-fructose Corn Syrup

As its name implies, high-fructose corn syrup (HFCS) comes from corn, not sugarcane or sugar beets. Created in the 1960s, this additive is now found in numerous processed foods, including many sodas. The syrup has become popular for food makers because it's cheaper than white sugar.
HFCS has a reputation for being unhealthy and fattening, which you can read more about in the article How bad for you is high-fructose corn syrup? It's also stigmatized as unnatural and artificial because the production process requires the addition of enzymes and fiddling with the molecular arrangement of regular corn syrup.

Some say that high-fructose corn syrup is a major contributor to the obesity epidemic because obesity rates have risen in lockstep with HFCS consumption. But the available scientific evidence is inconclusive [source: Warner]. That doesn't mean that HFCS is healthy. It's still "empty" calories -- no nutritional value, easily and quickly processed by the body.

There is, however, some evidence that the body treats HFCS differently than glucose, another common form of sugar. When a person's liver is deciding what to do with glucose, it has several options: use it for energy; convert the glucose into triglycerides or store the glucose as fat. A 2008 study found that fructose seems to go directly to fat [source: Parker-Pope]. The problem may also be more severe with those who are overweight.

The study concluded that fructose itself isn't bad -- particularly fructose found in fruits, which are nutrient rich -- but that many people could be better served by limiting fructose consumption and avoiding overeating [source: Parker-Pope].

One misconception about HFCS stems from its name. In fact, HFCS isn't that much different than standard, processed white sugar. A commonly used form of HFCS contains 45 percent glucose and 55 percent fructose [source: Warner]. White sugar is split 50-50 between glucose and fructose. HFCS is higher in fructose than conventional corn syrup, which is 100 percent glucose.

 But other types of HFCS, especially those used in non-soda products like certain breads, are 58 percent glucose and only 42 percent fructose [source: Warner].

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