People with diabetes have elevated blood sugars because they cannot make enough or properly use insulin. Insulin is the hormone responsible for getting sugar from the bloodstream into the cell to supply its energy. Most of the food you eat turns into sugar during digestion, which is why diet plays such an important role in managing diabetes.
Significance
Carbohydrate-containing foods are the source of sugar in the diet. Eating the same amount of carbohydrates, or carbs, at each meal can help manage your blood sugars.
Features
The amount of carbohydrates you need at each meal depends on your calorie needs and blood sugar goals. Consult with your doctor or dietitian about your exact carbohydrate needs. The American Diabetes Association says most people can safely start with 45 to 60 g of carbohydrates at each meal.
Carbohydrate-Containing Foods
Carbohydrate-containing foods include all starches, starchy vegetables, legumes, fruits, milk and yogurt. A typical diabetic serving of each of these types of foods contains about 15 g of carbohydrates. Typical serving sizes include one slice of bread, 1/3 cup of rice or pasta, five whole-grain crackers, 3/4 cup of unsweetened ready-to-eat cereal, 1/2 cup of hot cooked cereal, 1/2 cup of corn or peas, 3 oz. baked potato, 1/4 cup of cooked legumes, 1 cup of milk or a 6-oz. container of sugar-free yogurt. Having a good understanding of basic food serving sizes can help you count your grams of carbohydrates. You can also use the Nutrition Facts label to help you track and count your grams of carbohydrates.
Foods Without Carbohydrates
Foods without carbohydrates include meats, meat substitutes and fats. Nonstarchy vegetables contain small amounts of carbohydrates per serving, but you do not need to count this toward your total carbohydrate intake as long as you do not eat more than one serving. The American Diabetes Association recommends you include a source of meat and fat with each meal for balance. Choose lean sources of meat and meat substitutes, such as fish, poultry, low-fat cheese and tofu. Choose heart healthy fats such as olive oil, canola oil, margarine and nut butters.
Sample Meal Plan
A sample carb-controlled breakfast meal with 45 to 60 g of carbohydrates may include 3/4 cups of unsweetened ready-to-eat cereal with 1 cup of nonfat milk, a small banana and a hard-cooked egg. A carb-controlled lunch may include a roast beef sandwich on two slices of whole wheat bread with mustard, a 6-oz. container of sugar-free yogurt, a small apple and five whole grain crackers with 1 1/2 tsp. of peanut butter. A carb-controlled dinner for diabetes may include roasted turkey breast, 6 oz. baked sweet potato with 1 tsp. of margarine, 1 cup of peas and a tossed salad with low-fat salad dressing.
