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Correct diabetes diet
Proteins
Proteins are essential to the body, providing the material from which body
cells are made and repaired. Proteins are composed of chains of amino acids.
There are hundreds of these in nature. Our bodies use around 20, which can be
arranged in an almost infinite number of ways. Amino acids are usually split
into two groups:
essential
and
non-essential
. The essential amino acids are those that the body cannot make for itself and
which must be present in food. There are 8 of them (infants need a ninth,
histidine). If a protein contains the 8 essential amino acids, in the correct
proportions, it is called a
complete protein
; if it does not, it is said to be an
incomplete protein
.
Complete proteins
are found in meat, fish, eggs, and dairy products. Animal proteins, which are
complete, have a high biological value for man. As we are part of the animal
kingdom and composed of similar material to other animals, we can use animal
proteins with the minimum of waste.
Sources of
incomplete proteins
are cereals, nuts, seeds and legumes. Proportions of amino acids in any one of
these types of vegetable food differ markedly from those we need. Proteins
from these vegetable sources are said to be 'of low biological value'. It is
necessary, therefore, to combine several vegetable protein sources, fairly
accurately, to ensure that the body receives the right amino acid mixture.
In practical terms, it is not too difficult to combine vegetables to meet our
bodies' protein requirements. In these circumstances, the real advantage of
meat over the vegetables is their associated nutrients: the B vitamins, vitamin
D, iron, calcium and the more complex fatty acids.
Our bodies need proteins continually but cannot store them in any quantity.
Therefore, you should eat proteins regularly on a daily basis, and at the same
meal, in quantities proportional to your size. But they must be complete
proteins: if only one of the essential amino acids is missing, the cell
rebuilding process will abort.
Our bodies need about 1 - 1.5 grams of complete protein for every 1 kg (2
pounds) lean body weight per day.
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All meat — lamb, beef, pork, bacon, etc
include the organ meats: liver, kidneys, heart, as these contain the widest
range of the vitamins and minerals your body needs (weight for weight, liver
has 4 times as much Vitamin C as apples and pears, for example);
All poultry: chicken (with the skin on), goose, duck, turkey, etc. But be aware
that turkey is very
low in fat, so fat
needs to be added.
Continental
sausage (beware of British sausage which usually has a high cereal content.)
All animal and meat fats — without restriction — never cut the
fat off meat.
Fish and seafood of all types
Eggs (no limit)
All cheeses (except cottage cheese as this has a high carb content and very
little fat)
Soy products are allowed but, as they are toxic, I don't recommend them (see
http://www.soyonlineservice.co.nz
)
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