Diabetes is a disease characterized by high blood glucose/sugar levels. After food is consumed, the body turns it into glucose to be utilized by the cells as energy. Under normal circumstances, blood glucose levels are controlled by the hormone insulin, secreted by the pancreas. In a person suffering with diabetes, insulin is either not produced in sufficient quantity or not properly formed in molecular structure. The type of food chosen, the quantity of food chosen and the timing of food chosen all play important roles in the regulation of blood sugar levels. It is important to control the symptoms of diabetes through diet, medication and exercise in order to prevent future health complications from developing, including heart disease, obesity or kidney damage.
Meal Plan
The right meal plan is one that balances blood glucose levels, reduces the health risks associated with diabetes and fits into a busy schedule. It also needs to be designed for particular eating habits but also must provide all the daily required nutrients. Healthy eating for diabetes control means choosing from a variety of foods including, vegetables, whole grains, fruits, non-fat dairy products, beans, lean meats, poultry and fish. It is advisable to eat the basic three meals per day with an added snack -- never skipping a meal or going too long between meals.
Complex Carbohydrates
All foods classified as carbohydrates have the greatest impact on blood glucose levels. It is important to choose complex carbohydrates, such as fruits, vegetables and whole grains as apposed to the refined, simple carbohydrates such as white flour products, baked goods and foods high on the glycemic index food chart. Complex carbohydrates are more nutrient dense and they also require the digestive system to take a longer time to break down. This enables the blood sugar levels to rise gradually and consistently, where the simple carbohydrate foods create the unwanted spike in blood sugar levels.
Fiber-rich Foods
Another way of controlling blood glucose levels is to eat fiber-rich foods such as vegetables, fruits, nuts, legumes and grain products made from the whole grain. The fiber-rich foods are similar to the complex carbohydrate foods in their ability to slow down the digestion process but fiber acts in a different way. Any foods high in fiber require the body to work harder and longer in order to break them down. This slow and gradual digestion process results in a slow and gradual release of glucose into the blood stream.
Sample Menu
Breakfast could consist of whole wheat pancakes, a piece of fruit and one cup of low-fat milk. Lunch could be a chicken kabob, half a cup of steamed broccoli, half a cup of cooked rice and half a cup juice. Dinner could be pasta with a tomato sauce base prepared with carrots, zucchini, yellow squash and one cup of low-fat milk on the side to drink. An ideal snack would be vegetables and humus dip. This healthy eating plan controls blood sugar levels and prevents the health complications associated with diabetes, but it also give the added benefits of weight management, lowered risk for cardiovascular disease and reduced risk of certain cancers.
The Dinner Plate Method
Take a dinner size plate and draw an imaginary line down the middle. Then on one half, make three sections. Fill the largest section -- half plate -- with non-starchy vegetables such as spinach, lettuce, leafy greens, broccoli, green beans and/or peppers. On one of the three small sections put a serving of starchy foods like whole grain bread, cooked rice, pasta, peas, squash or potatoes. The next small section is allocated to the meat or meat substitute group such as chicken, turkey, fish, eggs or tofu. The last section gets a whole fruit choice. Balance off the meal with a glass of low-fat milk or a single serving of cheese or yogurt and you have portion controlled selections from all the major food groups combined into a diabetic friendly meal.
References
- Centers for Disease Control and Prevention: Diabetes Public Health Resource: Eat Right
- American Association of Diabetes Educators: More Than 50 Ways to Prevent Diabetes
- American Diabetes Association: Create Your Plate
- American Diabetes Association: Diabetes Meal Plans and Healthy Diet
- Mayo Clinic - Diabetes diet: Create your healthy-eating plan
