If you've got type 2 diabetes, you have the most common form of this disease. Either your cells ignore the insulin your body produces, or your body does not produce enough insulin. The insulin is necessary to take sugar, or glucose, from your blood to your cells to make into energy. If glucose builds up in your blood instead of going into cells, it can cause diabetes complications like glaucoma and nerve damage and raise risk for conditions like heart disease, according to the American Diabetes Association. Eating properly helps you manage your diabetes.
Features
Overall, carbohydrates should make up 45 to 65 percent of your daily calories, according to MayoClinic.com. Fat should represent 20 to 35 percent of calories, and protein 15 to 20 percent. A diabetes diet should not be restrictive, but rather a healthful eating plan.
Method
Using the American Diabetes Association's "create your plate" method is a simple and effective way for creating a diabetic diet meal. Draw an imaginary line down the center of your plate. Then divide one side of the plate in half. This leaves you with three segments on your plate. The large section is filled with non-starchy vegetables. One smaller section is filled with starchy foods. The other small section is filled with protein foods. Also add a cup of milk or a small carbohydrate serving such as a small roll and a piece of fruit or half a cup of fruit salad.
Identification
Non-starchy vegetables include greens, carrots, broccoli, cauliflower, onion, cabbage, cucumber, beets and peppers. Starchy foods include bread, rice, tortillas, pasta, peas, beans, potatoes, chips, corn and crackers. Protein includes meats, tofu, seafood, eggs and meat substitutes.
Expert Insight
When selecting carbs, you can choose to use the glycemic index, notes the MayoClinic.com. Foods that have a high glycemic index create greater increases in blood sugar. Lower-index foods better help you keep your blood sugar under control. Foods high in fiber tend to have a lower glycemic index, whereas foods that are processed tend to have higher indexes, according to Harvard School of Public Health. Finely ground grains are higher on the index than more coarsely ground grains.
Considerations
Choosing healthy foods over unhealthy foods will boost the nutrition in your diabetes diet, say the experts at MayoClinic.com. Fiber-rich foods help keep your blood sugar under control, so you should consume 25 to 30 g of fiber daily. Nuts, vegetables, legumes, whole-wheat flour and fruits are good sources. Since diabetes raises your risk for heart disease, you need a heart-healthy diet that is low in saturated and trans fats. Consume no more than 7 percent of daily calories from saturated fat, and avoid trans fat. Use monounsaturated and polyunsaturated fats like canola and olive oils instead. Use lean meat and nonfat milk products to reduce cholesterol intake. Also eat fish rich in omega-3 fatty acids, like salmon, twice weekly.
