Filipinos love to eat. Eating 3 times a day sometimes is not enough; specially when there is an event or special occasion wherein the main attraction is those mouth watering Filipino recipes that’s almost impossible to ignore. But along with this kind of eating habit, there is a certain health risk involve: diabetes. As we all know, Diabetes is a common health problem for many Filipinos. Sometimes its inherited but most of the time, it’s because of the lifestyle we have. If you are a Filipino and you are diagnosed with diabetes, then this article is for you. Read on.
Eating healthy is very important when you have type 2 diabetes. It can help to keep your blood glucose (sugar) in a healthy range. It can also help you reach and maintain a healthy body weight. Guidelines for healthy eating are the same for all Canadians. All foods can fit and you can still enjoy your favorite foods.
Foods contain building blocks called carbohydrate, protein, and fat. They are all needed for good health. Carbohydrate has the greatest effect on blood sugar. However, everyone still needs to eat carbohydrates every day. When you have type 2 diabetes too much carbohydrate at one time can make it hard to control blood sugars. These guidelines are based on Eating Well with Canada’s Food Guide and will help you find the right balance of foods to eat.
Tips to Manage Blood Glucose Levels
• Eat at least 3 meals every day to help spread out foods that contain carbohydrate. Rice, pandesal, breads, cereals, noodles (pansit), pasta, fruits, milk products, beans, and sweets all have carbohydrate in them. Choose foods from all four food groups.
• Sugar and sweets have large amounts of carbohydrate in them and often have few nutrients. They can still be included in small amounts in a healthy diet. For packaged products, read the Nutrition Facts table on the label for the carbohydrate content. For products with no label, the sweeter something tastes, the smaller the portion should be. These include chocolates, candies, and mostFilipino desserts like leche flan, bibingka, cassava cake, buko pie, bitsu bitsu, and turon.
• Use this picture of the balanced plate to help you plan meals.
Fill half the plate with vegetables. Include small amounts of starchy foods and meat or meat alternatives. In most Filipino dishes, vegetables, and meat are mixed together. Picture the balanced plate on the cutting board so that half the cutting board is vegetables and a small amount is meat before mixing them together to make ulam. Add milk or milk alternative and fruit for a balanced meal.
• Choose lower fat foods as often as possible. Low-fat eating helps with weight loss and can reduce the risk of heart disease.
• Choose higher fiber and less refined foods more often. These foods are digested more slowly, resulting in a smaller increase in blood sugar. Many of these are called “lower glycemic index” foods.
• Some people may find snacks helpful, but they are not always necessary. If you take medication for diabetes, please talk to your dietitian about the need for snacks.
Although there are advanced technologies and those so called fat burning soup diet, it’s still good and great to look after the foods you consume. To help you out to plan you day to day Filipino foods menu, check out below image for a good diet sample.
Hope this article can help you out. Having diabetes is not end of the line, but a proper food diet and program is much needed at this kind of time.
Note: This article is just a “snippet” of what the PDF version of Healthy Eating With Type 2 Diabetes (Filipino Foods) has to offer. Download the PDF version by clicking at this link. Full credits to http://www.calgaryhealthregion.ca/.
© 2012, Filipino Nurses. All rights reserved. DISCLAIMER: The accuracy of all articles contained in this website are the responsibility of their respective authors. All articles are for informational purposes only and are NOT intended to replace the advice of a doctor. The owner of this site disclaims any liability for the decisions you make based on these information. If you have any health-related questions, please consult your physician. If you feel ill, please seek medical attention immediately.