November is Diabetic Awareness Month
PREVENTING DIABETIC EYE DISEASE
Diabetic control is incredibly important in decreasing your risk of blindness and needing laser, injections or eye surgery. There are many things that you can do to prevent vision loss from diabetes.
Diabetic Control starts with a proper diabetic diet, daily exercise and maintaining ideal body weight.
These are 3 simple ideas but difficult to implement. It requires patient knowledge, discipline, and desire! We hope this simple handout helps you. It is applicable if you are “pre-diabetic”, a diet controlled diabetic or if you take pills and/or insulin.
We look forward to working with you to help preserve and improve your vision!
Carolyn Glazer-Hockstein, M.D. Paula Ko, MD
Revised November 2018
Green means GO - Healthy foods for Diabetics
1. Most all non-starchy vegetables - asparagus, broccoli, broccoli rabe, cauliflower, beans, cabbage, kale, carrots, mushrooms, peppers, zucchini, onions, spinach.
2. Fish - grilled or baked
3. Chicken - grilled or baked
4. Turkey - not processed sandwich meat but baked or sliced
5. Salads with lettuce, spinach, kale or cabbage
6. Olive oil
7. Nuts (walnuts, almonds)
8. Chick peas and lentils
9. Avocados and guacamole
10. Egg whites and egg white omelets
11. Canola oil
13. Low fat cheese
14. Unsweetened soy or almond milk
15. Oatmeal with cinnamon
16. Sardines and anchovies
17. Seafood - not breaded
19. Coffee 1-2 cups/day
20. Tea - black or green tea
24. 1% or fat-free cottage cheese
26. Low fat yogurt (no sugar added - Greek is good)
29. Club Soda (can use lime or lemon)
31. Tumeric seasoning and cumin seasoning
32. Curry seasoning
34. Vinaigrette dressing, oil and vinegar dressing
35. Spaghetti Squash
36. Cinnamon seasoning
39. High fiber cereals like Smart-Bran or Fiber-One.
40. Wasa crackers (any high fiber will do)
Yellow means Caution - Healthy food - eat in moderation a few times a week and only as a side dish.
1. Whole grain bread- try open face sandwiches for less carbohydrates
2. Brown rice, basmati rice or long grain rice - eat small
portions (25% of your plate)
3. Whole grain pasta - side dish only and cook al dente (slightly firm and not overdone)
4. Red sauce - no added sugar. Consider making your own.
5. Low glycemic index fruits - cherries, grapefruit, prunes, peach, pear, plum, apples, apricots (can be dried), strawberries, blueberries, raspberries
6. Sweet potatoes
7. Rye bread - only one piece
8. Small portions of beef (90-95% lean) or venison, bison, lamb loins, veal loins. Use red meat ass something to season foodwith – not the main dish.
9. Whole eggs that are Omega-3
10. Corn and peas
11. Lentil pasta
Red means NO. Do Not East These Foods
1. White rice
2. White bread (if you cheat, eat real sourdough bread)
3. White pasta (if you cheat, make sure it is cooked el dente)
4. White Potatoes in any form (Mashed, baked, french fries)
7. Sodas (including diet)
8. Most processed foods and fast food restaurant food
9. Sucrose (table sugar)
10. High Fructose Corn Syrup (found in many foods)
11. Pizza – (if you cheat, make sure you eat thin crust pizza)
12. Bagels – (if you cheat, try the "scooped out" bagels)
13. Soft pretzels
Healthy Exercise/Lifestyle Guidelines
1. Walk, walk, walk everyday at least 45 minutes. Make sure your heart rate is raised when you walk. Walk after meals.
2. Always take the stairs instead of elevators and park farthest away in parking lot from your destination requiring more walking
3. If you can't walk due to knee or feet problems, consider an exercise bike.
4. Try to set up an exercise schedule as a daily routine and do it with a friend, spouse, or pet. Studies show you will keep up the routine if you are committed to somebody else.
5. In order to keep a healthy weight, always keep food portions small. If looking to lose weight, try to significantly minimize carbohydrate intake.
6. Try to limit carbohydrate intake to no more than 30 g at one sitting.
7. Try to be active within 90 minutes of eating carbohydrates to help burn them off. Avoid eating carbohydrates before bedtime. Eat protein first before consuming the carbohydrates during a meal.
8. A study has shown that 90% of type 2 diabetics are overweight or obese. Determine a realistic goal for weight loss and use this as a guideline for weight loss that includes a change in lifestyle and habits for the long term.
9. Eat at least 25 g of fiber/per day as a woman and 38 g of fiber/day as a man. Eat your fiber before your carbohydrate to delay absorption.
LOW CARBOHYDRATE Recipe Alternatives
1. Spaghetti Squash - Substitute this for pasta and put your favorite sauce on top. Roast it in the oven at 425° for 30 minutes with olive oil and it comes out like pasta when scooped out with a fork. Use red sauce (no sugar) with low fat meatballs or toss with olive oil, garlic, parmesan cheese and fresh vegetables.
2. Zoodles (zucchini noodles) - Pan fry the zucchini noodles lightly with olive oil and garlic. Buy Zoodles at the store already made or make them at home with a spiralizer.
3. Cauliflower Rice - Buy at the store freshly made and steam or pan fry at home. Great substitute for rice. Mix with seasonings like cumin or tumeric. Add parmesan cheese for flavor.
4. Cauliflower Mashed Potatoes - Steam cauliflower until very soft and then mash. Add fat free sour cream and cream cheese for texture. Looks just like mashed potatoes! Season to taste with salt and pepper. Top with low-fat cheese.
5. Quinoa - good rice alternative which is lower in carbs and higher in protein.
Very easy to make on the stove with boiling water. Throw in frozen veggies for variety
6. Oatmeal - a good alternative to dry cereals for breakfast. Can add low glycemic index fruit, or cinnamon to the oatmeal for flavor. Avoid pre-packaged oatmeal loaded with sugar.
7. Sweet Potatoes - a good alternative to white potatoes. Although it is a carbohydrate, it has a lower glycemic index and has more fiber so it doesn't raise the BS as much. Bake or boil. Bake at 400° for 30 minutes skin on or boil with skin on until soft. The skin adds sweetness and a lot more fiber.
8. High fiber, low sugar dry cereal. Try Fiber-One, Smart-Bran or Kashi Go Lean Crunch. Use almond milk instead of skim milk for a much lower carbohydrate load.
- The Glycemic Index Diet - By Rick Gallop
- GL (glycemic load) Counter - By Dr. Mabel Blades
- Brain Maker - By Dr. David Perlmutter
- Whole 30 Diet - By Melissa Hartwig and Dallas Hartwig