If you're one of the 23.6 million adults in the United States with diabetes, chances are you have a lot on your mind. What to eat, what to avoid and how various types of foods fit into sound diabetic meal plans. The good news is that if you're a type II diabetic, you probably already have everything you need at home to manage your disease. All you're missing is a little guidance.
Balancing Carbohydrates
Many diabetics struggle with their menus while learning how to design meal plans to stabilize their blood glucose levels. While fats and proteins generally don't pose much of a threat to maintaining optimal glucose levels, understanding how carbohydrates fit into the picture is more complex. Some carbs are high in sugar and will cause your blood glucose level to skyrocket. Others are surprisingly low. Learning which is which may take a few weeks, but after that it will become second nature. One of the easiest ways to begin learning how to eat a balanced diet that won't make your blood glucose spike is by using the Create Your Plate approach, designed by the American Diabetes Association.
Divide Your Plate Into Halves
Divide a standard sized dinner plate in half using your finger. Divide one of the halves again, into two smaller but equal sections. You should now have one large area and two smaller area that you'll be filling with several different types of foods.
Filling the Large Area
Fill the largest area of the three with non-starchy vegetables. Good choices include spinach, carrots, cabbage, green beans, tomatoes, onions, cucumbers, mushrooms, peppers and turnips. These foods are loaded with fiber, which will fill you up but won't make blood glucose spike.
Filling One Small Area
Fill one of the remaining smaller areas with starchy foods, like whole grain breads, rice, pasta, tortillas, cooked beans, potatoes, corn, lima beans or winter squash.
Filling the Remaining Area
Fill the remaining area with meat or meat substitutes, such as chicken, turkey, tuna, salmon, crab, tofu, eggs or low-fat cheese. After a few weeks, you'll learn which types of foods fit into which of the three areas and won't have to learn about complicated carbohydrate counting, the glycemic index or worry about weighing your food in order to stabilize blood glucose levels. And even more important, you should be able to eat many of the foods you enjoy without feeling like you need to go hungry.
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