People with diabetes have high blood sugars due to an inability to produce enough insulin or properly use it. Because most of the food you eat turns into sugar, diet plays an important role in diabetes management. A diet for diabetes includes healthy foods in moderate amounts to help control both blood sugars and weight.
Starches
In order to manage blood sugar, you need to control the amount of carbohydrate in your diet. Starches are a source of carbohydrate. How much you need depends on your calorie needs and blood sugar goals. For better blood sugar control, choose more whole grain starches. Diabetic starch choices and serving sizes include one slice of whole wheat bread, 3/4 cup of ready-to-eat whole grain cereal, 1/2 cup of cooked oatmeal, six whole grain crackers, 1/3 cup of brown rice or whole wheat pasta, 3 cups of air-popped popcorn, 3 oz. baked white or sweet potato and 1/2 cup of corn or peas. Each starch serving contains 80 calories.
Fruits
Fruits provide vitamin A, vitamin C, potassium and carbohydrates. Intake is usually limited to three servings a day. Diabetic fruit choices and serving sizes include one small apple or orange, 4 oz. banana, 17 grapes, 1 1/4 cup of fresh strawberries, a medium peach or nectarine, two small plums, 1/2 of a large pear, 1/2 cup of unsweetened canned fruit, 2 tbsp. of raisins, 1/2 cup of orange or apple juice and 1/3 cup of prune or cranberry juice. Each fruit serving contains 60 calories. Choose whole fruit over juice for better blood sugar and hunger control.
Milk and Yogurt
The calories in milk and yogurt choices vary depending on its fat content. Choose low-fat and nonfat milk and yogurt products to limit your intake of saturated fat. High intakes of saturated fat increases blood cholesterol level and your risk of heart disease. Most plans for diabetes recommend two servings of milk or yogurt a day. Food choices and serving sizes include 1 cup of skim or 1-percent fat milk, 1 cup of buttermilk, 1 cup of soy milk and 6 oz. of nonfat or low-fat sugar-free yogurt. Each serving contains 100 to 120 calories. Whole milk products contain about 160 calories per serving.
Meat and Meat Substitutes
The calories in meat and meat substitutes also vary depending on fat content. Lean sources of meat and low-fat meat substitutes make healthier choices and contain about 45 calories per serving. Lean meat choices and serving sizes include 1 oz of skinless poultry, 1 oz. of fish, 1 oz. of beef tenderloin, 1 oz. of pork tenderloin and 1 oz. of lamb chop. Low-fat meat substitutes and serving sizes include 1/4 cup of low-fat cottage cheese, 1 oz. of low-fat cheese and two egg whites.
Non-Starchy Vegetables
Non-starchy vegetables are low in calories and intake is not usually limited, according to the American Diabetes Association. Each serving of non-starchy vegetable contains 25 calories. A serving size is equal to 1/2 cup cooked or 1 cup raw. Examples of non-starchy vegetables include broccoli, spinach, cauliflower, carrots, cucumbers, lettuce, peppers, zucchini, asparagus, artichokes and mushrooms.
Fats
Fat intake is usually limited to about three to four servings a day depending on your calorie needs. Each fat serving contains 45 calories. Choose more monounsaturated and polyunsaturated fats for heart health. Examples and serving sizes include 1 tsp. of butter, margarine, oil, mayonnaise, 1 1/2 tsp. of peanut butter, 1 tbsp. of salad dressing and six almonds.
