Diabetes is a chronic medical condition characterized by elevated blood sugars. If left uncontrolled, diabetes can lead to a decrease in quality of life and early death, according to the World Health Organization. Most of the food you eat turns into sugar to serve as a source of fuel for your body. Controlling the amount you eat can help you manage your diabetes.
Controlling Diabetes with Carbohydrates
The carbohydrates, fat and protein in food all supply your body with energy, but carbohydrates have the greatest impact on your blood sugars. Controlling the amount of carbohydrates you eat at each meal can help you control your blood sugars. How much carbohydrate to eat at each meal depends on your calorie needs and should be determined by your doctor or dietitian. However, most individuals start at 45 to 60 g of carbohydrate at each meal, according to the dietitian website Health Castle. Carbohydrates are primarily found in starches, breads, cereals, fruits, milk and yogurt. In general, one serving of each of these foods -- one slice of bread, a small piece of fruit and 6 oz. of nonfat sugar-free yogurt -- all contain about 15 g of carbohydrates. Having a good understanding of food serving sizes and carbohydrate content can help you manage your intake. Reading food labels can also help. Not all carbohydrates are equal, however. Some carbohydrates rapidly increase your blood sugar -- high glycemic carbohydrates, while others take your body longer to digest -- low glycemic carbohydrates -- causing only a small rise in your blood sugar. Choosing more low-glycemic carbohydrates, those found in whole grains, legumes, most fruits and milk, will help you have better control over your blood sugar.
Breakfast
A carbohydrate-controlled breakfast meal may include an egg white omelet made with three egg whites, 1 oz. of low-fat cheese and 1/2 cup of sliced mushrooms. Served with two slices of whole wheat toast with 1 tsp. of margarine, a small fresh orange and a 6 oz. container of nonfat, sugar-free yogurt. This meal contains 500 calories and 60 g of carbohydrates. The whole wheat bread, fresh orange and yogurt are all low glycemic carbohydrate choices. Using egg whites instead of the whole egg will limit your intake of cholesterol. People with diabetes have higher rates of heart and limiting fat and cholesterol intake can help reduce your risk.
Lunch
A carbohydrate-controlled lunch meal may include a turkey sandwich made with 3 oz. of very lean turkey deli meat, two slices of whole wheat bread with 1 tsp. of mayonnaise, lettuce and tomato. Serve your lunch meal with 2 cups of mixed greens with 1 tbsp. of salad dressing, a medium peach and 1 cup of nonfat milk. This meal contains 540 calories and 60 g of carbohydrates.
Dinner
For dinner, you can have 3 oz. of grilled lean beef, such as beef tenderloin, with a 6 oz. baked potato with 1 tsp. of margarine, 1 cup of peas and a 2 cups of mixed greens with 1 tbsp. of salad dressing. This dinner contains 530 calories and 60 g of carbohydrates.
References
- Health Castle: Carb Counting Basics for Diabetes Control
- MayoClinic.com: Your Diabetes Eating Plan: Exchange List
- International Diabetes Federation: What is Diabetes?
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- The GI Diet: List of Low GI Foods
- International Diabetes Federation: Complications of Diabetes
