1. Every Bit Counts
Carbohydrates come in many different forms and make up a large percentage of any diet. Carbohydrates can be certain vegetables, all fruits, pasta, rice and cereals. Because carbohydrates eventually turn to sugar in the blood stream, all carbohydrates count in a diabetic diet. Although diabetics have individualized food plans, most dietitians recommend that only half of your calories, about 50 to 60 percent, come from carbohydrates.
2. Use the Exchange System
Diabetics use an exchange system to count the foods they eat. This helps add variety to a diabetic diet and make entertaining and dining out easier. There are six groups, or exchanges: vegetables, starches or breads, fruit, milk, fat and meat or meat substitute. Within each of these groups there are choices or "exchanges." For example: I serving of carbohydrates equals 15 grams or 1/3 cup of pasta, 1/2 cup of potatoes or 1 cup of milk. A person following a diabetic diet would choose one of these options for a carbohydrate exchange.
3. Diabetic Diets Are Not Created Equal
There isn't one standard diabetic diet that all persons with diabetes follow. An individual's diabetic diet depends on several things: height, weight, age, bone size and your ideal body weight. Diabetic diet plans take into consideration your ideal body weight, the number of calories you need to consume to lose or maintain weight, your activity level and how certain foods from the different food groups affect your blood sugar.
4. Sweeten the Deal
In the past, diabetics refrained from all sugar in their diets. Research now tells us that a small amount of sugar will not necessarily cause an adverse reaction in most diabetics. Diabetics should still avoid adding extra sugar to what they eat, but the key is in the overall balance of the diabetic diet and in counting carbohydrates. Honey, candy or sweets may or may not raise your blood sugar levels faster than fruit or some vegetables, especially as a part of a meal and balanced by other foods in your plan. Use sugar and sweeteners as an occasional treat, and closely monitor how they affect your blood sugar levels.
5. Free Food!
That doesn't mean they won't charge you at the check out! There are some foods on a diabetic diet that are completely free and don't need counting in small serving sizes. This is great for the person following a diabetic diet, as counting and being careful with everything gets tedious. Fat free items like salad dressing, cream cheese and mayonnaise, as well as some sugar free items including Jell-O, candy and jams are included. Consult a diabetic food exchange chart, your dietitian or a diabetic food plan book for a complete listing of free foods.
