Insulin is a hormone responsible for getting sugar from the bloodstream into the cell to act as its source of fuel. If you have diabetes, your body either does not make enough insulin or cannot properly use the insulin it does make, and is therefore unable to transport that sugar into the cell, leading to high blood sugar levels. In addition to medication and exercise, diet plays an important role in managing your diabetes and blood sugar. There are a number of different healthy diets for people suffering from diabetes, and a doctor or dietitian can help determine the best plan for you.
Diabetes Exchange Diet
The diabetes exchange diet is a low-fat calorie-controlled diabetic diet designed to help you control your blood sugar and promote a healthy weight. It divides foods into their basic food groups, including starches, fruits, milk, meat and meat substitutes, non-starchy vegetables and fats, based on similarities in nutrient composition. As a structured diabetic diet, the diabetes exchange diet teaches you how to control portions and make healthy food choices from each of the food groups by allowing you to eat a specific number of servings, or exchanges, from each group based on your calorie needs. Food items within each group can be exchanged for one another when meal planning. For example, at breakfast you can exchange 1 cup of skim milk for 2/3 cup of sugar-free nonfat yogurt.
Diabetes Food Guide Pyramid
The diabetes food guide pyramid is a visual meal planning tool designed to teach you how to make healthy food choices. It is similar to the U.S. Department of Agriculture's old food guide pyramid and emphasizes the healthy foods found on the bottom of the pyramid, including starches, fruits and vegetables, while discouraging the unhealthy foods found at the top of the pyramid, like sweets and fats. The pyramid provides serving suggestions from each food group based on your calorie needs. A doctor or dietitian can help you determine how many calories you need a day.
Create Your Plate
The create your plate method is a simple meal planning tool that does not require any special tools, measurements or counting. It teaches you how to control portions by using your dinner plate. Take your dinner plate and divide it in half, then divide that half in half again, creating three sections. Fill the largest half of your plate with nonstarchy vegetables, such as broccoli or carrots, and the other two smaller sections with a small portion of lean meat, like chicken breast or fish, and a small portion of whole-grain starch, such as brown rice or whole wheat pasta. To complete your healthy meal, add an 8 oz. glass of skim milk and a piece fresh fruit.
