A diabetic diet is a healthy, balanced diet with a focus on carbohydrate control. Diabetic diets aim to prevent complications that may result from uncontrolled diabetes, such as kidney and heart diseases. Major nutrition recommendations from the American Diabetic Association include controlling blood glucose, cholesterol, blood pressure and body weight. You can control diabetes with a healthy diet and the guidance of your physician and a dietitian.
Defining Carbohydrates
The food groups that contribute carbohydrates are milk, fruit, and breads and grains. One serving of a carbohydrate, or one carbohydrate exchange, is equal to roughly 15 g of carbohydrate and 60 calories.
Carbohydrate Intake
The Institute of Medicine sets the acceptable intake of carbohydrates as 45 to 65 percent of total calories. The amount of carbohydrate you should consume depends on your blood glucose response. A registered dietitian can individualize a plan for you, but you can work to achieve blood glucose control by following a few simple diabetic diet guidelines, including consuming three small meals and two snacks each day. Every meal and snack should include a source of carbohydrates as well as protein.
Meals should include approximately 45 g to 60 g of carbohydrate and be adjusted based on your individual blood glucose response. A meal including 60 g carbohydrate might consist of a peanut butter sandwich, a medium apple and 1 cup of milk. Snacks should contain approximately half the amount of carbohydrates you eat at meals. Food labels provide the grams of carbohydrate per serving of an item.
Vegetables and Carbohydrates
Luckily those crunchy, delicious and colorful vegetables are so low in carbohydrates and calories you can eat them freely. However, some vegetables are particularly starchy, such as corn, peas, potatoes and winter squash. You can include starchy vegetables to a meal plan by counting 1 cup as one 15 g carbohydrate serving.
If you are used to having large meals, try having a large salad with a low-calorie dressing and a small portion of protein and whole grains on the side.
Including Proteins
The milk and meat are the major protein sources. Dried beans and peas are another healthy protein source, as they are rich in fiber and contain no cholesterol, unlike animal protein sources. Beans and peas can help you to control your blood sugar when eaten in moderation. Consuming a small amount of protein with meals and snacks helps to prevent sudden drops or spikes in blood sugar.
Other examples of healthy protein sources to add to your meals and snacks include cottage cheese, yogurt, low-fat cheese, peanut butter, nuts and seeds.
Carbohydrate Counting
Diabetic meal planning can include a technique called carbohydrate counting. If you choose to use this technique, you will keep track of how many carbohydrates you eat and set limits for each meal and snack. A dietitian can help you to determine the right amount of carbohydrates for you.
References
- "Diabetes Care"; Nutrition Recommendations and Interventions for Diabetes; American Diabetes Association; January 2008
- MyPyramid.gov: Food Groups
- American Diabetes Association: Carbohydrate Counting
- USDA: Dietary Guidelines for Americans, Part D, Section 5: Carbohydrates
- Linus Pauling Institute; Legumes; Jane Higdon; December 2005
