Diabetics need to make healthy choices when selecting carbohydrates to maintain blood sugar control. All foods, except for animal meats, contain carbohydrates and will raise your blood sugar. Some carbs are better for you and will stabilize your blood sugar for hours. while other carbs will break down quickly and cause your blood sugar to soar and then come crashing down. You should consume 30-45 g of good carbohydrates in each meal. Meet with a registered dietitian who can help you put together a diet plan that works for you.
Grains
You need to eat 3-4 oz. from the grains group each day. Half of your consumption needs to come from whole grains. Whole grains contain the entire grain including the germ, endosperm and bran while refined grains are processed in a way that removes the bran and germ. As a result, foods made of refined grains have a finer texture and a longer shelf life. Whole grains have a low glycemic index meaning that they take longer for your body to break down and keep your blood sugar stable, according to MayoClinic.com. Refined grains have a high glycemic index, are broken down quickly causing a sudden spike and drop in your blood sugar.
Choose foods that have a low glycemic index. A serving includes one slice of whole-grain bread, 1/2-cup of cooked oats, 2/3-cup of wheat pasta or 2/3-cup of brown rice. Each of these provide about 15 g of good carbs. Avoid refined grain foods that have a high glycemic index such as white pasta or rice, white bread and crackers.
Dairy Products
Dairy products provide you with protein, calcium, potassium and vitamin D. MyPyramid.com suggests you consume 3-cups from the dairy group each day. Choose dairy products that are low or reduced fat to limit your caloric intake. This can include 8 oz. of skim or 1 percent milk or 1-cup of low-fat yogurt. These options provide 12 g of healthy carbs per serving. Avoid whole milk, chocolate milk and full-fat yogurt which will provide even more carbohydrates as well as saturated fat. Consuming high amounts of saturated fat increases your risk for heart disease.
Fruits and Vegetables
You need 2-cups of fruit and 2 1/2-cups of vegetables each day. Eat fresh fruits that are full of fiber because they will keep you full and your blood sugar stable while they are breaking down. One serving from the fruit group contains about 15 g of carbohydrates, according to the American Dietetic Association. Enjoy a small apple, 4 whole apricots, 3/4-cup of blackberries or a small orange to fulfill your fruit intake for the day. Processed or canned fruits are stored in acid and sugar which causes the fiber to break down. These types of fruits will cause your blood sugar to spike. Avoid canned pears, peaches or sweetened applesauce.
Half of your plate at dinner should consist of non-starchy vegetables. These veggies provide about 5 g of good carbs per 1-cup serving. Non-starchy vegetables include broccoli, carrots, celery, salad greens, peppers and tomatoes. Avoid starchy veggies which do not provide many nutrients. These include potatoes, peas, squash and corn.
References
- American Dietetic Association: Exchange Lists for Weight Management, 2008
- MayoClinic.com: Nutrition and Healthy Eating
- MyPyramid.com: Inside the Pyramid
