According to the American Diabetes Association, 8 percent of the population of the United States are diabetics. Diabetes is usually treated through a combination of diet, exercise and medications. Within the dietary approach, diabetics can use a number of effective methods, such as counting carbs, the "Plate Method" and the glycemic index (GI). The GI is often the easiest because it doesn't involve measuring food portions and is the most quickly learned.
The GI rates carbohydrates by how quickly they make your blood glucose spike. Low GI carbs are rated 0 to 54. Medium GI carbs are rated between 55 and 70. High GI carbs are rated over 70. The goal is to stabilize blood glucose levels by eating predominantly low and medium GI foods. The carbohydrates listed below make good diabetic food choices with their gycemic index rating in parentheses.
Good Breakfast Carbs
Virtually all dry breakfast cereals are rated medium to high on the glycemic index, so consider certain fruits, such as apples (38), grapes 46) or prunes (16), in combination with other foods to stabilize your blood glucose. All bran (51), mueseli (54) and oatmeal (48) make other good breakfast choices for diabetics.
Good Carbs for Lunch
Good choices for lunch include turkey sandwiches made with whole grain wheat bread (68) and sourdough (54) bread. Add some wheat thins (72), potato chips (56) or a cheese-only pizza (60), and you'll still be able to treat yourself to an oatmeal cookie (57) or an apple (38).
Good Carbs for Dinner
Main dinner choices should include grilled fish or chicken, both of which have no carbohydrates. Many different types of pastas, such as fettucini (32), linquini (50) and boiled spaghetti (33), make good carbohydrate choices. Fill up the rest of your plate with fresh greens. For dessert, you can choose a cup of vanilla ice cream (50) or fruit yogurt (36).
