Planning meals for a family member with diabetes is challenging, but it can be easy and the whole family can reap the health benefits. Most healthy diets include ample fiber, moderate sodium, sensible portions and limits on fat and cholesterol. The American Diabetes Association recommends that you eat a balanced diet and limit sugar intake. There are three meal planning tools to keep in mind when cooking for someone with diabetes.
Diabetes Meal Planning
Diabetes is a chronic condition in which your body cannot properly process sugar from food, and so it stores the extra sugar in the blood. According to The U.S. National Library of Medicine, the food you eat impacts blood glucose. The goal of healthy diabetic cooking is to prevent large fluctuations in blood sugar levels. Thus it is important to to plan healthy, well-balanced meals to maintain target glucose levels.
Plate Method
The Plate Method is a visual tool for preparing plate portions and is helpful when cooking for a diabetic family or family member. The University of Idaho suggests using a 9-inch plate for portion control: Fill half the plate with non-starchy vegetables like green beans, broccoli, carrots, celery, cucumbers, lettuce and tomatoes. Use one quarter of the plate for a starch, such as a slice of bread, a tortilla, potatoes, rice, beans or cereal. The remaining quarter of the plate should be filled with a protein like meat, eggs, cheese or nuts. Add a serving of dairy such as a glass of milk or yogurt and a small piece of fruit and the meal meets the suggested portions and nutrition for a diabetic meal.
Carb Counting
Carbohydrate counting is a different approach for diabetic family cooking. Foods that contain carbohydrate raise blood glucose. By following a carbohydrate counting food plan, you set a limit of how many carbohydrates your family members will consume each meal. Every person's needs are different and will vary according to activity level each day, but an average range of healthy carbohydrates for a diabetic is about 45 to 60 grams of carbohydrate per meal, according to the American Diabetes Association. Plan meals based on the target number of carbohydrates per person.
Glycemic Index
Another tool for diabetic cooking is utilizing the glycemic index, or GI. Some carbohydrates effect blood glucose differently than others and the GI ranks foods based on how they change blood glucose and insulin levels, according to the official website for the glycemic index at the Human Nutrition Unit, School of Molecular and Microbial Biosciences, University of Sydney.
Foods with the highest GI break down quickest during digestion, and blood sugar rises quickly. Lower glycemic index foods break down slowly and gradually release glucose. Using the glycemic index method, you can prepare diabetic meals for your family by including foods that raise blood sugar slowly. Examples of low glycemic food include whole grain breads, high fiber cereals such as oats and bran, lentils, most vegetables, fruits, and protein from chicken and fish. High GI foods to avoid include red meat, potatoes, white rice and white bread.
Considerations
The right diet and cooking plan for a diabetic family depends on individual needs, including how active you are, medications you take and other health issues. It is important to discuss any dietary changes or plans with your doctors and your diabetes health care team.
References
- American Diabetic Association: Diabetes Meal Plans and a Healthy Diet
- University of Idaho: Idaho Plate Method
- The Diabetes Menu Cookbook: Delicious Special-Occasion Recipes for Family and Friends, Barbara Scott-Goodman, 2007
- Mayoclinic: Glyceimic Index Diet
- University of Sidney: Glycemic Index
- The U.S. Libary of Medicine: Diabetes Diet
