Welcome to this week's Tip of the Week. This week we will look at a problem faced by people in our community and all over the world. Diabetes is the problem, more specifically Diets for diabetics. Is There a "Diabetic Diet"? It is apparent that there are as many "diabetic diets" as there are persons with diabetes. Any dietary program is complicated by the fact that the same food may be eaten by different people and produce different responses in blood sugar levels. On-going research which investigates a food's ability to raise glucose levels (also known as glycemic index) indicates that the response is dependent upon the proportions of carbohydrate, protein and fat. For example, some individuals will spike a high blood glucose level when juice is ingested alone. However, the same juice may be better tolerated if taken with a meal which includes more protein and fat. Generally, a diabetic meal plan discourages the daily intake of fatty meats, high fat dairy products, fatty desserts, highly salted foods, and excess calories that may lead to obesity. How to Begin? So, what can the individual with diabetes do to create an individualized diet? Perhaps two of the most useful tools are blood glucose self-monitoring and a detailed diet diary. Glucose meter readings indicate the body's response to meals, snacks, exercise, stress, illness and general habits. Upon careful examination of multiple meter readings and diary notations, you and/or your physician can devise a diet suited to your lifestyle. For example, your physician or a board-certified diabetes educator may advise you to avoid large caloric intake during the evening meal. This can be especially true if the diary note for the same night was, "Sat and watched television until bedtime." Whereas a diary note such as, "I took a brisk walk for 20 minutes after dinner" may necessitate no changes in the evening meal because exercise lowers blood glucose levels. What is a "Diabetic Diet?" Simply "cutting out sugar" and "watching your diet" are not diet plans. In fact, a successful plan generally includes all types of foods. Most meal plans begin by estimating the amount of calories an individual needs to manage a realistic weight. Then, 55-65% of the total daily calories are allotted to complex carbohydrates; 20% to protein rich food; and, 15-30% to fatty foods. After these proportions have been estimated, the size, time and number of meals may be determined. For example, it is possible that six small meals are going to be easier to digest and assimilate than three larger ones. For some people, it is easier to dispose of smaller amounts of glucose because less insulin is needed. Oftentimes, merely eating meals and snacks at consistent times will improve glucose levels. What is an Exchange List? Many individuals with diabetes are introduced to the "exchange list" system of food choices when they are given a diet plan. Foods are placed on one of six lists based upon their predominant nutrient content. Portion sizes are also indicated to keep caloric value very close for all foods on the list. These six lists are: starch/bread, meat/substitutes, vegetables, fruit, milk, and fats. A meal plan will most likely indicate how many choices may be taken from a list for a meal or a snack. Such an arrangement should afford a well- balanced diet while still regulating blood glucose levels. What is Carbohydrate Counting? Carbohydrate counting is a method of achieving a diet plan which is responsive to effective glucose control as well as offering a tremendous variety of food choices. Plans are drawn up which indicate a suggested amount of carbohydrates and calories for a meal or snack. Today most packaged foods have a nutrient label indicating the carbohydrate and calorie count in a serving. Once choices are made to attain the optimal carbohydrate amount, the remainder of the calories are allotted for protein and fat. Many vegetarians prefer to use carbohydrate counting because animal products which appear on the meat and milk exchange lists are usually omitted. What about Fats? Fat restriction is very important for the person with diabetes. Cooked fats are perhaps the most offensive to the body. High fat diets are not only linked with diabetes, but also with other degenerative conditions such as cardiovascular disease, breast cancer and colon cancer. How do you reduce your fat consumption? Here is a simple list of do's and don'ts.    1.Don't fry food. Rather: bake, broil, steam or poach.    2.Use low fat or skim milk dairy products.    3.When buying canned products make certain they are packed in water and not oil.    4.Do eat lean meats. Try to emphasize white poultry meat with the skin removed.    5.Consider fish as a replacement for meats. You should avoid smoked fish and the dark fatty sections of some fish. How do I Reduce my Salt Intake? Reducing salt intake of particular importance. Salt is frequently a culprit in cases of high blood pressure. Individuals with diabetes tend to develop hypertension which can threaten the health of the kidneys and the circulatory system.    1.Limit the use of prepared sauces such as mustard, ketchup, salad dressings and packaged foods high in "sodium."    2.Persons with hypertension are recommended not to exceed 2000 milligrams of sodium a day. A teaspoon of salt has 2300 milligrams of sodium. How do I Increase Fiber Intake? There are numerous benefits in replacing animal protein-saturated foods with plant foods which are richer in fiber. Improved digestion and elimination, lowered blood cholesterol, lowered blood pressure, weight loss and an increased sensitivity to insulin are some of the possible benefits of increased fiber in the diet.    1.Choose whole grain cereals, brown rice, barley, millet, oats, etc..    2.Eat plenty of whole, raw, fresh vegetables and fruit. String beans, cucumbers, celery, Jerusalem artichokes, garlic, and onions are particularly good for the diabetic. Garlic, in fact, has been shown to reduce blood sugar in those suffering from diabetes. This article is curtesy of Healthy World Online.