The majority of the people diagnosed with diabetes have type 2 diabetes, according to the International Diabetes Federation, and it most commonly affects overweight people older than 40. As a type 2 diabetic, you are two to four times more likely to have heart disease than someone who does not have diabetes, and high blood cholesterol levels further increase that risk. A healthy diet that includes foods high in fiber and low in fat can help both blood sugar and cholesterol levels.
Diabetes Exchange Diet
The diabetes exchange diet is a calorie-controlled low-fat meal planning guide created by the American Diabetes Association and the American Dietetic Association. Its purpose is to teach you how to make healthy food choices and control portions to improve blood sugar. In addition, the diet emphasizes foods high in fiber and low in fat. When on the diabetes exchange diet, you eat a select number of servings, or exchanges, from each of the basic food groups. Items within each group contain about the same amount of calories and nutrients and can be exchanged for one another. For example, at breakfast a slice of whole wheat toast can be exchanged for a 1/2 cup serving of hot cooked oatmeal or a 3/4 cup serving of whole-grain unsweetened cereal.
Diabetes Food Guide Pyramid
The diabetes food guide pyramid is also a low-fat meal planning guide. It is based on the U.S. Department of Agriculture's food guide pyramid and encourages you to eat more whole-grain starches, fruits and vegetables, while decreasing your intake of fats and sweets. Fiber found in whole-grains, fruits and vegetable helps control blood sugar and lower blood cholesterol levels, according to MayoClinic.com. Serving suggestions from each food group are based on your calorie needs for blood sugar and weight control. A doctor or dietitian can determine your calorie needs.
Create Your Plate
"Create your plate" is a simple meal-planning tool for people with diabetes. It teaches you how to control portions by using your dinner plate. Eating consistent portion controlled meals helps with blood sugar control, and also helps with weight control, according to the American Diabetes Association. To control portions, you divide your plate in half, and then divide one half in half again, so you are left with three sections. For calorie control, fill the largest section with high-fiber, low-calorie vegetables, such as Brussels sprouts or spinach. Fill one of the smaller sections with a low-fat heart-healthy meat, such as salmon or chicken breast. Fill the other section with whole-grain starchy foods, such as brown rice or barley. Add a cup of skim milk for calcium and a pear for soluble fiber to balance your heart-healthy meal.
References
- MayoClinic.com: Your Diabetes Eating Plan: Exchange Lists
- NIDDK: What I Need to Know About Eating and Diabetes
- American Diabetes Association: Create Your Plate
- International Diabetes Federation: Complications of Diabetes
- MayoClinic.com: Cholesterol: Top Five Foods to Lower Your Number
- International Diabetes Federation: Types of Diabetes
