Overcoming diabetes is not as challenging as you might think. No specific restrictions apply, it is a matter of eating nutritious foods in moderation. Aside from enjoying a better quality of life, gaining control over your diabetes means reducing your chances of developing complications that accompany this disease, including kidney failure and heart disease. Following a healthier eating plan depends on the amount of support you have, both personal and professional.
Step 1
Make an appointment with a dietitian who specializes in diabetic care. Nutritional needs vary from diabetic to diabetic and needs to account for your target weight and glucose levels, caloric needs, type of diabetes and medication. A registered dietitian can help you learn what you need to know about your specific needs.
Step 2
Choose healthy carbohydrates. Controlling your blood sugar levels depends largely on the type and amount of carbohydrates you consume. Complex carbohydrates, such as whole grains, fruits, vegetables, beans and low fat dairy products, are lower in sugar and high in fiber. They have the least effect on your blood sugar levels, giving you greater control over your diabetes.
Step 3
Use the glycemic index. The glycemic index helps you choose the right carbohydrates; foods with a low GI rating have the least effect on your blood sugar levels, while those with the highest rating cause the greatest fluctuation. The American Diabetes Association suggests consuming 45 to 60 g. of carbs at each meal. Carbs with the lowest GI rating -- 55 and below -- are those you should eat the most of.
Step 4
Control your portions. Controlling portions is the key to controlling calories, according to HelpGuide.org. Meals should consist of 3 oz. of protein, a non-starchy vegetable -- or complex carbohydrate -- and a simple carbohydrate. Your non-starchy vegetable, such as broccoli, carrots and cauliflower, should account for half your plate. Divide the other half between your protein and choice of starch, such as rice, pasta or potato.
Step 5
Set a meal schedule. Eating the right carbohydrates in moderation is only part of your battle; you must eat these foods at the same time every day. This enables your body to regulate and maintain healthy blood sugar levels, preventing drastic fluctuations.
