Calories And Diabetes

Now when it comes to calories and diabetes, Losing fat, getting in shape and controlling your blood sugar. It’s 80% diet and 20% exercise, the facts are that the amount of calories that you intake varies between individuals and situations. For example like a high school football player that goes to the gym three times a week would needs more calories than a person that sit at his desk all day.



So curbing calories is the key for pre-diabetics and type 2 diabetes when it comes to losing weight and burning fat. So let me break down the different place where you can get your calories


Carbohydrate

Carbohydrates are found in grains and foods that are made with grain, for example:dried beans and legumes, sugars and syrups, milk products, fruits, and vegetables. Food that content carbohydrates gives you energy, vitamins, minerals, and in some cases, fibre. Because carbohydrates has a direct connection with blood glucose level, you should be careful on how much carbohydrates that you consume. 


Protein

Protein is found in meat, fish, chicken, eggs, dried beans and legumes, dairy products, soy products, nuts and nut butters, and grains. Small of protein are also found in vegetables. Protein is the building blocks to repair tissue  and muscle fibre. Protein also provides energy to the body and food high in protein also has iron, zinc, and B vitamins. 

Now you might hear some people say that eating too much protein i.e. meat, chicken or pork is not good but from my experience your body need this as the building blood to repair muscle tissue, so unless you have kidney problems the American Diabetes Association does not see any problems in consuming protein which is 15% to 20% of total daily calories.


Diabetic Diet Meals Plan - Delicious, Fresh & Convenient Low-Fat Diabetic Friendly Meals

Fats

Fat is found in oils, meat, poultry, fish and other seafood, dairy products, nuts and nut butters, seeds, and a few fruits such as coconuts and avocados. Fat a very important to the body over all function with includes given the body energy and the essential fatty acids. Healthy fats also help in the absorption of vitamins A, D,E and K and also help you still fully longer.


Now consuming fats have twice as much calories than protein and carbohydrates per gram so eating too many foods containing fat will increase your calories drastically when trying to control your calorie intake. Now that you know the three place where you can calories and diabetes. Let see how much calories that you need to lose weight.


Calories And Diabetes - How many calories do I need? 



Gender


Age(years)


Sedentary


Moderately Active 


Active






Female

14-18

19-30

31-50

1,800

2,000

1,800

2,000

2,000-2,200

2,000

2,400

2,400

2,200






Male

14-18

19-30

31-50

2,200

2,400

2,200

2,400-2,800

2,600-2,800

2,400-2,600

2,800-3,200

3,000

2,800-3,000


Carbohydrates


Eat often 


Eat Moderately


Eat less often


Barley

Beans 

Brown Rice 

Buckwheat

Bulgur

Oatmeal

Quinoa

Wheat berries

Whole-grain

Whole-grain cornmeal

Whole Rye

Whole-wheat crackers

Whole-wheat pasta

Whole-wheat tortillas

Wild rice

Corn bread 

Corn tortillas 

Couscous

Crackers

Flour tortillas

Macaroni

Ready-to-eat breakfast cereals

Noodles

Pitas

Pretzels

Spaghetti

White Bread

White Rice

White sandwich buns and rolls

Brown sugar

Corn syrup

Dextrose

Evaporated cane sugar

Glucose

High-Fructose corn syrup

Honey

Maltodextrin

Malt syrup

Molasses

Raw Sugar




Protein

Eat often 


Eat Moderately


Eat less often


Beans

Chicken 

Crab

Egg whites

Flounder

Halibut

Low-fat or fat-free cottage cheese

Low-fat or fat free milk

Low-fat  or fat free yogurt

Salmon

Red Snapper

Soy Milk

Tilapa

Tofu

Tuna

Turkey breast

Canadian Bacon

Lean cuts of beef pork

Low-fat luncheon meats like turkey

Mixed nuts

Peanuts butter

Low fat cheese

Shrimp

Turkey bacon

Whole Eggs

Bacon

Chicken (with skin)

Chicken wings

Fatty Beef, Lamb, pork

Fatty luncheon meats (e.g. Bologna,pastrami)

Fried fish

Liver

Ribs

Sausage

Turkey (with skin)

Untrimmed beef and pork

Whole Milk

Whole-Milk cheese 


Fats

Eat often 

Eat Moderately

Eat less often




Avocado

Fish oil

Mixed nuts

Olive oil

Olives

Soy bean oil

Sunflower oil

Walnut oil


Egg yolks

Margarine (without trans fat)

Vegetable oil


Animal fat

Butter

Coconut oil

Cream

Fried foods

Ice cream

Lard/ Shortening

Sour cream

Whole-fat Dairy Products


So if you eat foods on this calories and diabetes page I'm sure that you will be eating the correct food so that you stay fuller longer,keep your blood sugar under control so that you can lost the weight.

If you looking for more great meal idea check out 

Diabetic Diet Meals Plan - Delicious, Fresh & Convenient Low-Fat Diabetic Friendly Meals

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