Controlling blood sugar requires a nutritional plan that is designed to meet individual needs, such as weight-loss goals, activity levels and food preferences. Medications may also play an important role. Although there is no one specific diabetic diet, there are time-tested approaches to meal planning that can help diabetics acquire healthy nutritional habits.
Exchange Lists
The diabetic exchange system is a guide for eating the proper daily balance of calories and nutrients from a wide variety of foods. Choices are listed by food groups: starches, fruits, milk, meats, sweets, fats and free, or unlimited, foods. Each group lists serving sizes of individual foods that have approximately the same calories and carbohydrates, so that any food may be exchanged, or traded, for other foods in the same group. For example, on the list of foods in the starch group provided by MayoClinic.com, a serving of rice is one-third cup, which may be exchanged for three graham crackers or one 6-inch tortilla. Each serving of food in the starch, fruit and milk groups has approximately 15 g of carbohydrates and about 80 calories. The exchange system is low in fat and calories while providing adequate nutrients. The number of servings allowed from each food group depends on the number of calories needed.
Carbohydrate Counting
Diabetes is a disorder of carbohydrate metabolism. Carbohydrate foods cause a rise in blood sugar. Diabetics can help regulate blood sugar by restricting, or counting, carbohydrates. How many carbohydrates an individual should eat depends on how they manage their diabetes, including exercise habits and type of medications used. Starches and sugars, such as potatoes, pasta, juices, fruits, milk, soy and dried beans, contain carbohydrates. Non-starchy vegetables and high-protein foods, such as eggs, meat and fish, are generally low in carbohydrates. A low-carbohydrate meal plan should be developed with the help of a dietitian to ensure a proper balance of nutrients. Food labels that list serving sizes and total carbohydrates are helpful in determining correct food portions. The American Diabetes Association suggests starting with between 45 and 60 g of carbohydrates per meal.
Glycemic Index
Not all carbohydrate foods are equal in the way they affect blood sugar. The glycemic index assigns a number to indicate how rapidly a food raises blood glucose after it is eaten. A low number is given to foods that have less impact on blood sugar. "The New York Times" reports that the newer glycemic index uses a scale of 1 to more than 100, with white bread as a standard at 100. An earlier version assigned 100 to glucose tablets as the highest rating. Low-glycemic, plant-based foods tend to be high in fiber and heart-healthy nutrients. For example, a serving of dried beans or whole grains affects blood sugar less than an equal serving of refined starches or sugars. Foods, even fruits, vary greatly in glycemic index values, and the factors affecting metabolism are complex. The glycemic index is a guide for the expected effects of certain foods and does not provide complete nutritional guidelines.
