Diabetics must monitor their blood glucose levels due to problems with insulin, a hormone made by the pancreas. If you have diabetes, you either do not make enough insulin or are resistant to its effects. One important aspect of managing diabetes is maintaining a healthy diet, which requires counting calories.
Calorie Counting and Weight Loss
Calorie counting is important for diabetics because it helps them achieve and maintain a healthy weight. Many people with diabetes, especially type 2 diabetes, are overweight. According to the American Diabetes Association, if you are overweight and lose between 10 and 15 lb. you can lower your blood sugar levels as well as improve your lipid profiles. Counting calories can help you achieve and maintain a healthy weight, which may allow you to reduce the amount of medication you use to treat your diabetes.
Calorie Limits By Body Type
Although calorie counting is important for all diabetics, the amount of daily calorie consumption that is appropriate for one patient may not work well for another, due to differences in nutritional needs. For example, a 1,200 to 1,600 calorie diet is appropriate for you if you are a small woman who exercises or if you are a medium sized woman who does not exercise much, the National Institute of Diabetes and Digestive and Kidney Disorders explains. A daily calorie consumption of between 1,600 and 2,000 calories each day is recommended if you are a large woman who wants to lose weight, a medium-sized man at a healthy weight, or if you are a medium-sized man who does not exercise much. If you are a medium-sized man or woman who gets a lot of physical activity or are a large man who has less physical activity, 2,000 to 2,400 calories per day is recommended.
Balance
When counting calories for diabetes, it is important to also consider where the calories are coming from. As a general rule, diabetics should get 50 to 60 percent of their calories from carbohydrates, as eating more carbohydrates than this can result in high blood sugar. Fat should make up between 15 and 25 percent of your daily caloric intake; a diet high in fat may increase your risk of developing cardiovascular disease, which is a major complication of diabetes. Your remaining calories should come from protein.
Portion Control
In addition to choosing healthy foods, portion control is critical in counting calories in diabetes. Portion control is especially important for meats, fatty foods, and starchy vegetables, as these foods can rapidly add calories to your diet. The American Diabetes Association recommends filling half of your meal plate with non-starchy fruits and vegetables. One quarter of your plate can be for meats or meat substitutes, with the remaining plate area left for starches.
Calorie Timing
If you are counting calories, it can be tempting to skip a meal in order to help keep your calorie count low. Skipping meals may be counterproductive, however, because when you do not eat for an extended period of time, you metabolism slows as your body enters a fasting state. Instead, eat smaller meals throughout the day to keep your metabolism high and choose low-calorie snacks when you get hungry.
Member Comments