In people who have diabetes, the pancreas does not produce insulin or it does not produce as much insulin as the body needs. Because insulin helps carry glucose from the bloodstream to the cells, uncontrolled diabetes results in high levels of glucose in the blood. Diabetics must maintain careful control over their diets to prevent high blood sugar and reduce the risk of diabetes complications.
Carbohydrates
One common misconception related to diabetes is the idea that diabetics must limit their carbohydrate intake. Diabetics actually need to get 50 to 60 percent of the calories they eat from carbohydrates, according to the TeensHealth website. People with this condition need to eat the right carbohydrates instead of giving up carbohydrates completely. Instead of sweets and foods with high levels of sugar, eat fresh fruits, high-fiber cereals and brown rice. Eating complex carbohydrates prevents sudden spikes in blood glucose levels.
Glycemic Index
The glycemic index helps diabetics learn which carbohydrate foods to eat and which to limit. This index ranks foods based on how quickly they increase blood sugar levels. Foods with high GI values cause rapid increases in blood sugar, while foods with low GI values increase blood sugar levels gradually. The University of Sydney defines a high-GI food as an item with a GI of 70 or above. Low-GI foods have GI ratings of under 55. Examples of low-GI foods include sponge cake, wheat tortillas, unsweetened apple juice, brown rice, premium ice cream, skim milk, apples, bananas, grapefruit, black beans, canned peaches and canned pears. Baked potatoes, white bread, white bagels and Gatorade have high GI values.
Glycemic Load
Diabetics should also consider glycemic load when choosing foods. This refers to the amount of carbohydrates in a food and how that food affects blood sugar levels. Harvard School of Public Health explains that you multiply the glycemic index of the food by the amount of carbohydrates in the food to determine its glycemic load. After eating foods with high glycemic loads, blood sugar levels increase rapidly and the body has a greater demand for insulin than after eating foods with low glycemic loads. Eating foods with high glycemic loads also increases triglyceride levels and reduces levels of high-density lipoprotein -- "good" cholesterol -- in the blood.
Meal Planning Methods
Three meal-planning methods help diabetics control their blood glucose levels, maintain healthy weights and balance the calories they consume with the right amount of nutrients. The exchange meal plan divides foods into six groups. These groups are starches, fruits, fats, vegetables, meat and milk. The foods in each group have assigned serving sizes with similar amounts of fat, protein, calories and carbohydrates. Because a diabetic can substitute a food from one group with a food from another group, this meal planning method allows some flexibility in planning meals.
The constant carbohydrate meal plan helps diabetics eat the right amount of carbohydrates in relation to their diabetes medications. This plan involves eating the same amount of carbohydrates at each snack and meal, then taking diabetes medications in the same amounts and at the same times each day. Some diabetics use carbohydrate counting to control their blood sugar levels. This involves determining the amount of carbohydrate in each snack or meal and adjusting insulin doses based on that amount. This plan allows for greater flexibility than other plans because the diabetic takes insulin at meal times instead of at the same time each day.
Warning
Failure to control blood glucose levels increases the risk for complications from diabetes. Consistently high blood sugar levels may lead to high blood pressure, heart disease, stroke, kidney disease, heart attack and diabetic nerve damage. Discuss any meal planning concerns with a dietitian or nutritionist to create a meal plan that helps you control your blood sugar.
References
- TeensHealth: Meal Plans and Diabetes
- University of Sydney: Home of the Glycemic Index
- Harvard Health Publications: Harvard Medical School: Glycemic Index and Glycemic Load for 100+ Foods
- Harvard School of Public Health: Carbohydrates and the Glycemic Load
- Massachusetts Institute of Technology: Illustration of Carbohydrates in Foods
- MedlinePlus: Diabetes
