A diabetic diet is beneficial for controlling diabetes. The American Diabetes Association states that monitoring carbohydrate intake is a main key in diabetes control. Monitoring other nutrients, including fat and protein, can help you to maintain overall good health as well. The goal for diabetes is to keep blood sugars in normal ranges. A normal fasting morning blood sugar is 70 to 130 mg/dl. A 2,200 calorie diet is an appropriate level for an average size man desiring to lose weight or a woman with a moderate to high exercise regimen.
Carbohydrates
Carbohydrates are your body's main energy source. After you eat carbohydrates, your body breaks them down to glucose and other sugars in your blood. Insulin is the key for your body's cells to use the sugars for energy. When you have diabetes, your body makes less or no insulin. With less insulin available, keeping carbohydrate intake in moderation can help you have lower blood sugar levels. Keeping regular meal times and snacks with equal amounts of carbohydrates can help you maintain normal blood sugars over a day.
Foods Containing Carbohydrates
Carbohydrates are the starches and sugars in foods. Starches include bread, rice, pasta, cereals, oatmeal, grits. Sstarchy vegetables include beans, peas, potatoes and corn. A general serving size is 1/2 cup, or one slice of bread or a small roll. Fruit and milk contain carbohydrates due to natural sugar. One half cup of fruit juice, one small banana, apple, or orange is a serving. One cup of melon or strawberries is one serving. The serving size of milk and yogurt is one cup. Non-starchy vegetables contain fewer carbohydrates and can be eaten more liberally.
Protein and Fat
Meats mainly contain protein and fat. Protein and fat do not break down to make blood sugars, but do have calories. The American Diabetes Association recommends a heart healthy diet that is moderate in fat and sodium due to the increased risk of cardiovascular disease in those with diabetes. Choose lean meats and limit fats. Choose fats from vegetable sources most often, limiting animal sources such as butter. Limit meats to 7 to 9 ounces daily and fat to about five servings or tablespoons daily.
Counting Carbohydrates
Carbohydrate counting is a way to monitor carbohydrates in your diet. You can count grams or carbohydrate servings, called "carbs." Each carb has 15 grams of carbohydrates. A balanced diet of 50 to 60 percent carbohydrates of 2,200 calories would be 275 to 330 grams of carbohydrates or 18 to 22 carbs. Spread carbohydrate consumption evenly over the day. One example would be four carbs at breakfast, four at lunch, four at dinner, two for a morning snack, two for an afternoon snack and two for an evening snack. Include protein and fat with each meal.
Carbohdyrate on Food Labels
Sometimes reading food labels can be easier than counting carbs due to varying levels of carbohydrate content in foods. When reading labels, look at the serving size. Everything on the label is for one serving. "Total carbohydrates" gives you the total grams of carbohydrates in a serving. The number of grams can be compared to carb servings. If the total carbohydrates is 45 grams divided by 15 grams per carb, this tells you this food is equal to three carbs.
Considerations
Take advantage of sugar-free foods that have less than five calories and carbohydrate per serving. Limit or avoid sugars and sweets that are concentrated in sugar, fat and calories. For more information, the American Diabetes Association and the American Dietetic Association have published several guide books and provide information on their websites. Ask your physician or registered dietitian to make a personal plan for you.
References
- "Standards of Medical Care in Diabetes -- 2010"; American Diabetes Association; Diabetes Care, Volume 33, Supplement 1, January 2010
- "Choose Your Foods: Exchange List for Diabetes"; American Diabetes Association, American Dietetic Association, 2008.
- "The Diabetes Carbohydrate and Fat Gram Guide", Second Edition; Lea Ann Holzmeister, RD, CDE; 2000.
