The premise of a diabetic diet is understanding carbohydrates and how often and how many to consume. No foods are off limits, but some should be enjoyed less often than others. Like any healthy diet, a diabetic diet is divided into six foods groups: grains and starches; vegetables; fruits; milk and dairy; meat and meat substitutes; and fats, sweets and alcohol. A registered dietitian can help people with diabetes create a meal plan that fits their lifestyles, food preferences and health goals.
Carbohydrate Counting
The base of any diabetic diet is known as carbohydrate counting. Counting carbohydrates ensures a consistent intake of carbohydrates throughout the day to keep blood sugar levels stables. According to the American Diabetes Association, a good starting point is to have 45 to 60 g of carbohydrate at each meal. Each “serving” of carbohydrate is about 15 g, so each meal should have three to four servings of carbohydrates.
Grains and Starches
An 1,800-calorie diabetic diet consists of about seven servings of grains and starches. These grains and starches can be divided up among any of the three meals and snacks in any manner consistent with sticking to three to four servings of carbohydrates per meal. According to the American Diabetes Association, this group makes up the majority of food to be consumed in a day and consists of grains, such as wheat, rye, and oats; starchy vegetables like potatoes, peas and corn; and beans. Starchy vegetables and beans are in this group instead of the vegetable and meat group, respectively, because the carbohydrate content is very similar to a slice of bread. Examples of a serving of grain or starch is as follows: 1 slice of bread; 3/4 cup dry cereal; 1/2 cup cooked cereal; 1/2 cup potato, yam, peas, corn or cooked beans; 1 cup winter squash; and 1/3 cup of rice or pasta.
Vegetables
An 1,800-calorie diabetic diet is consistent with four servings of vegetables. Vegetables are lower in carbohydrate value than grains. Three servings of vegetables equates to one serving of carbohydrate, and should be counted toward total meal carbohydrate content. One serving of vegetable is considered to be 1 cup of raw vegetables or 1/2 cup cooked vegetable.
Fruit
The American Diabetes Association recommends three servings of fruit. A serving of fruits is the same as 1/2 cup canned fruit, 1 small fresh fruit, 2 tbsp. dried fruit, 1 cup of melon or raspberries, and 1 1/4 cup of whole strawberries.
Milk and Dairy
One serving of milk has 12 g of carbohydrate, a little less than the standard 15 g. The American Diabetes Association recommends three servings of nonfat or low fat dairy. One serving is 1 cup nonfat or low-fat milk and 1 cup of yogurt.
Meat and Meat Substitutes
Meat contains no carbohydrates and does not need to be counted toward daily carbohydrate intake. Meat and meat substitutes provide a good source of protein, vitamins and minerals and should be included as a daily amount. For an 1.800- calorie diet, the American Diabetes Association recommends 5 oz. of meat or substitute daily. Lean meat is preferred over higher fat meats to limit the intake of saturated fat; 1 oz. of meat equals 1/4 cup cottage cheese, 1 egg, 1 tbsp. peanut butter, and 1/2 cup tofu.
Fats, Sweets and Alcohol
The fats, sweets and alcohol group should be consumed in moderation. There is no set amount per day of consumption. Each serving of sweets or snack foods is equal to one serving of carbohydrate and should be counted within the meal allotment of three to four carbohydrates. A serving of sweets equals 1/2 cup ice cream, 1 small cupcake or muffin, or 2 small cookies.
