With diabetes, choosing the right foods is crucial to keep your blood sugar levels within the desirable range and maintain your optimal health. To prevent long-term complications associated with uncontrolled blood sugar levels, your should aim for blood sugar levels between 70 and 130 mg/dL before your meals and below 180 mg/dL two hours after eating your meals. In addition to choosing the right types of food, it is also essential to control your portions to achieve good diabetes control.
Carbohydrate Foods
Carbohydrate is the nutrient that has the most influence over your blood sugar levels, which makes proper portion control especially important for carbohydrate-containing foods. The American Diabetes Association recommends keeping your carbohydrate intake between 45 g and 60 g at each meal to optimize your blood sugar levels. Carbohydrates are found in grains, legumes, fruits, dairy products and sweets. Servings equivalent to 15 g of carbohydrates include: 1 slice of bread, 1/3 cup of cooked rice, 1/3 cup of cooked pasta, about 1/2 cup of breakfast cereals, one or half a granola bar, four to six crackers, 1/4 of a large baked potatoes, a small piece of fruit, 2/3 cup of unsweetened yogurt or two small cookies.
Protein
Most people with diabetes need 4 oz. to 6 oz. of meat a day to get the protein they need, which corresponds to about 2 oz. to 3 oz. per meal, or about a quarter of your plate. Meats, such as fish, seafood, poultry, pork and beef, as well as meat substitutes, such as tofu, eggs and low-fat cheeses, all constitute good sources of protein. Choose lean or low-fat alternatives whenever possible. You can also include at least two to three weekly servings of cold water fatty fish to get enough heart-friendly omega-3 fatty acids into your diet.
Non-Starchy Vegetables
If there is a food group for which you do not have to worry about portion sizes, it is non-starchy vegetables. This food category includes leafy greens, mushrooms, spinach, asparagus, broccoli, cauliflower, cabbage, tomatoes, zucchini and onions. You should aim for at least 1 to 2 cups per meal to get all the nutrients you need to stay healthy, which corresponds to the amount that would fill about half of your plate. Vegetable soups and salads are also good ways to get your non-starchy vegetables.
Fat
Small amounts of fat can be used for cooking or to enhance the flavor of your meals. Keep the portions small, or about 2 to 3 teaspoons per meal. Choose unsaturated fats as much as possible, whether it is olive oil, canola oil or margarine. Nuts, seeds and avocados also provide good fats, but keep the serving size small. Avoid saturated fats such as butter, cream and mayonnaise.
