Healthy, balanced eating is the foundation of diabetes meal planning. Eating a diet that is reduced in calories helps with weight loss, a key to improving blood glucose control in those who are overweight. In addition, carbohydrate counting can help people with diabetes gain more control over blood sugars. Start with these basics, then see a registered dietitian to help with personal goal setting and problem-solving.
Include Variety
A person with diabetes should include a variety of foods, including carbohydrates, in his meal plan. The best choices are whole grains, fruits, vegetables, low-fat and fat-free dairy products, lean meats and healthy fats. In combination, these foods are not only filling, but also ensure that you'll be getting the variety of nutrients your body needs. Limit intake of refined and processed foods, high-fat meat, dairy products and sweets, as these foods are less healthy.
Learn Carb Sources
Carbohydrates are the body's preferred source of fuel. All carbs will break down into glucose during digestion and will cause blood sugar to rise. Carbs are found in grains, fruits, vegetables, milk and many dairy products, sweets and desserts. Eating carbohydrate sources that are also high in fiber, such as whole grains, fruits and vegetables, helps slow down how rising blood sugar after meals.
Get Nutrition Facts
The best source for carbohydrate information is the nutrition facts label. This label can be found on most packaged foods. To count carbohydrates, first check the serving size, as all the values on the label relate to this amount. Then count the total carbohydrates listed for each serving eaten. For example, a 1 cup serving of milk has 12g of total carbohydrate. If you drink 2 cups, that's 24g of carbohydrates toward your mealtime goal.
Know Carb Limits
It is normal for blood sugar to rise after meals, but higher-than-normal blood sugar for long periods of time causes damage to numerous bodily organs. Carbs should be included at every meal and snack, but eating too many could cause blood sugar to rise too high. Most men should aim for 60 to 75 g of carbs in meals, and women should aim for 45 to 60 g. If snacks are needed, limit them to 15 to 30 g of carbs.
Don't Forget to Move
Exercise plays an essential role in the management of blood sugar. According to the American College of Sports Medicine, or ACSM, aerobic activity helps the body use insulin and glucose better for up to 72 hours. Because of this reduction in insulin resistance, exercising most days of the week will improve blood sugars overall. Aim to include at least 30 minutes most days of the week, with activities such as brisk walking, jogging, biking or swimming.
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