Sound nutrition stands at the forefront of diabetes management. What, when and how much you eat impacts your blood glucose and risk of diabetic complications. Though many diets exist, only you and your health team can decide which one is best for you.
Diabetic Exchanges
Perhaps the most well-recognized program around, the Exchange List for Diabetes ensures that you get a proper mix of calories, carbohydrates and other nutrients. In the exchange system, foods are categorized by starches, fruits, vegetables, milks, meats, fats and free foods. According to the American Dietetic Association, each group contains similar amounts of nutrients, allowing you to swap foods while staying within your dietary goals. A health professional will help determine the number of exchanges you will need to effectively manage your glucose levels.
Carbohydrate Counting
Carbohydrate counting offers a more flexible approach to blood sugar control. Tracking your carbohydrate intake allows you to keep blood glucose in check without the hassle of selecting specific foods from each food group. Carbohydrates are found in starchy foods, milk, beans, fruits, vegetables and sweets, states the American Diabetes Association. One carbohydrate serving, which contains 15g of carbohydrate, equates to one slice of bread, one piece of fresh fruit or one cup of milk. Once your carb-count for each meal is determined, you can select carbohydrate foods according to portion sizes.
Glycemic Index
The glycemic index is a subject of much debate. Foods with a high glycemic index, or GI, cause a sharper rise in blood sugar than low GI foods. High GI foods include white bread, potatoes and watermelon, and low GI foods consist of dried beans, whole grains and non-starchy vegetables. As such, nutritious foods are found in both categories. The GI method is complicated by multiple factors that influence the GI of a food. The American Diabetes Association cites fat, fiber and ripeness as examples. That said, the GI theory serves as a compass to making wise food choices.
Healthy Diabetes Plate
Proper eating goes back to basics. The University of Idaho Extension offers the Healthy Diabetes Plate as a visual strategy to combat diabetes. Foods from each food group are divided among a 9-inch plate, which allows you to easily achieve a balanced diet. Proponents list the benefits of this simple approach. Time and money are saved using regular foods. Portion control keeps calories and blood sugars within desirable limits. Plus, anyone can benefit, diabetic or not. Better yet, up to 99 percent of adult subjects who adopted the method planned their meals correctly, notes the UI Extension.
