Diabetes occurs when you are unable to produce or properly use insulin resulting in elevated blood sugars. Insulin is a hormone responsible for getting sugar from the bloodstream into the cells to supply energy. Most of the food you eat turns into sugar to supply that energy. Making healthy food choices and modifying the way you eat may help you control your blood sugars and your diabetes.
Concentrate on Carbohydrates
Carbohydrate-containing foods, including starches, fruits, milk and yogurt, increase blood sugars. Controlling and balancing the amount of carbohydrates you eat at each meal and snack can help you better manage your diabetes. The amount of carbohydrates depends on your calorie needs and blood sugar goals. The American Diabetes Association suggests you start at 45 to 60 g per meal. Use standard food serving sizes and food labels to help you count and keep track of your carbohydrate intake. For example, 1 cup of milk, 3/4 cup of cold cereal and one small apple all contain 15 g of carbohydrates.
Eat at Regular Times
Most people with diabetes have issues with weight and may feel that skipping meals is the key to losing weight and gaining control over their blood sugar. But, in actuality, the opposite will happen. Skipping meals increases your hunger, causing you to overeat and gain even more weight. When you eat your meals at regularly scheduled times your body has an easier time regulating its blood sugar, according to the health website HelpGuide.org. It also helps if you eat about the same amount of food at each meal. Aim for three meals and one snack each day. A doctor or dietitian can help you determine the best meal schedule for you.
Watch Your Fat Intake
Risk of heart disease is two to four times greater in people with diabetes, according to the International Diabetes Federation. Limiting your intake of saturated fat can help decrease your blood cholesterol levels, a heart disease risk factor. Saturated fat is primarily found in animal products, including meat and dairy foods. Choose lean meats, such as skinless poultry, fish, beef eye of round and pork chops, and low-fat and nonfat dairy products.
Choose Foods High in Fiber
Fiber in food slows digestion, allowing for a slower release of sugar into the bloodstream. In addition to helping control blood sugar, fiber can also reduce risk of heart disease, according to MayoClinic.com. High-fiber foods include whole grains, whole fruits, starchy vegetables, nonstarchy vegetables, legumes, nuts and seeds.
References
- MayoClinic.com: Diabetes Diet: Create Your Healthy Eating Plan
- HelpGuide.org: Diabetes Diet and Food Tips: Eating to Prevent and Control Diabetes
- American Diabetes Association: Carbohydrate Counting
- International Diabetes Federation: What is Diabetes?
- International Diabetes Federation: Complications
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