Diabetes, and more specifically Type 2 diabetes, is on the rise in the U.S., with 23.6 million Americans living with this condition as of 2007, according to the American Diabetes Association. Controlling portion sizes, especially for carbohydrate-containing foods, is essential to managing diabetes and can make the difference between blood-sugar levels within target or not.
Starchy Foods
Controlling the portion size of foods containing carbohydrates, especially starchy foods such as bread, potato, pasta and rice, is essential to keeping blood-glucose levels in check. A third-cup of rice and pasta, a slice of bread, half a cup of beans, a quarter of a large baked potato, or four to six crackers each contains 15 grams of carbohydrates. The American Diabetes Association recommends 45 to 60 grams of carbohydrates at each meal. Use measuring cups to be as accurate as possible. Another way to control the carbohydrates: Limit starchy foods to a quarter of the plate. A 10-inch plate is best.
Vegetables
Most people do not need to control the portion size of vegetables, but would benefit from eating more. Nonstarchy vegetables such as carrots, mushrooms, green beans, red bell pepper and cauliflower are carbohydrate-free. Their high fiber content helps you feel full, which makes it easier to control other foods eaten at the meal. Filling half of the plate, which corresponds to about 1 to 1 1/2 cups of vegetables, also provides an abundance of vitamins, minerals and antioxidants with health-protective properties.
Meat and Meat Substitutes
Meat and meat substitutes do not contain carbohydrates, therefore do not influence blood-sugar levels. However, controlling portion sizes is important; too much meat may lead to weight gain—or prevent weight loss—and increase cholesterol levels, especially if you do not choose lean sources of protein. The size of the palm of the hand, or 2 to 5 ounces, of fish, chicken breast, lean meat or tofu is the right amount to balance out a meal.
Fat
Fat is the nutrient that contains the most calories per gram compared to carbohydrate and protein. Fats do not raise blood-glucose levels, but limiting the amount of fat can help you lose weight. Healthful, unsaturated fats, such as canola oil, olive oil, peanut oil, nuts and avocado, are important to keep LDL cholesterol—the bad one—low. People with diabetes should include 1 to 3 teaspoons of these fats at each meal to prepare their foods, using low-fat cooking techniques.
Portion Control and Weight Loss
Appropriate portion sizes are essential to achieving and maintaining a healthy body weight. Carrying extra weight, especially around the middle, is associated with insulin resistance, which means that the insulin produced by the pancreas is not working effectively. Controlling the amount of food served on the plate using measuring cups and measuring spoons, or even a scale, on a regular basis is key to managing diabetes by keeping blood-sugar levels and weight in check.
