Following a balanced diet will help you manage your diabetes, whether you have type 1 or type 2. You can make adjustments in your diet and still enjoy your favorite foods. Managing diabetes includes maintaining a stable blood sugar while following a balanced diet. Speak to a registered dietitian who can help you personalize meal plans that will keep your blood sugar levels steady.
Choosing the Right Grains
Do eat grain foods. You may want to consider counting carbohydrates, which will help maintain stable blood glucose levels. Glucose is the form of sugar your body makes from the foods you eat; its job is to carry energy to cells in your body. You should have a blood glucose level between 70 to 130 mg/dl, notes the American Diabetes Association. Grains contain carbs, which will raise your blood sugar, but some types raise it quicker than others. Simple carbohydrates, such as white rice, are broken down quickly by the body. This will cause your blood sugar to rise and drop quickly, too. Choose whole-grain foods that have complex carbohydrates, such as wild rice, whole grain bread and bulgur wheat. Whole grains and complex carbohydrates will keep you feeling full for a long time. They contain fiber that helps to sustain your blood sugar level by taking longer to digest.
Diabetes.org recommends eating 45 to 60 g of carbs at each breakfast, lunch and dinner meal. A slice of bread, 1/2 cup of oatmeal, 1 cup of soup and 1/3 cup of pasta or brown rice each contains about 15 g of carbohydrates. Include grain foods with your favorite meat and vegetables for a balanced meal.
Alcoholic Beverages
Don't drink too much alcohol. The American Diabetes Association reports that drinking alcohol can lower you blood sugar immediately and for up to 12 hours afterward. Check your blood glucose levels before, after and several hours after consumption. Only drink alcohol with a meal. Count carbs from alcohol toward your entire meal intake. An unhealthy, low blood sugar level, below 70 mg/dl, is referred to as hypoglycemia. Normally, the liver releases sugar if blood sugar levels begin dropping. Consuming alcohol will force your liver to break it down instead of releasing sugar. You may experience low blood sugar when this occurs.
Meats
Do eat the right proteins. Meats do not contain carbohydrates and will not raise your blood sugar, but eating too much fatty meat will cause your body to respond with a rise in blood glucose, according to MayoClinic.com. Choose lean meats that are low in saturated fat, such as chicken breast without the skin, light turkey meat, fish and veal. You should eat 2 to 5 oz. of meat during a meal.
Exchange System
Do learn about the exchange system, a method of monitoring your carbohydrate and fat intake. Exchanges are broken down into grains, meats, dairy, fats, fruits, vegetables and sweets. One serving in the group is referred to as an "exchange," according to MayoClinic.com. A registered dietitian can help you decide how many exchanges you can eat from each group. For example, she may suggest you eat three exchanges from the grain group, two from the protein group and one from vegetables for a dinner.
Sweets
Don't eliminate your favorite foods. If you are at a birthday party, have a slice of cake. Occasionally enjoy a chocolate chip cookie after dinner. Eliminating your favorite foods may cause you to binge eat. Go ahead and enjoy sweets in moderation. Eat them after a well-balanced meal to help your body maintain a stable blood glucose level. The American Diabetes Association recommends cutting back on other carbs if you include a small dessert with your meal. For example, if you are having a burger for dinner, do not eat the bun. This will allow room for carbohydrates from dessert.
