People with diabetes suffer from an inability to regulate their insulin levels, which results in high glucose levels. Your glucose, or blood sugar, can soar to dangerous levels with a high-carbohydrate diet. Diabetics once sought substitutes for all sugary or starchy foods, but doctors today suggest eating sensible portions of a variety of nutritious foods. The diabetic meal plan can include a limited amount of high-carb foods, including an occasional sweet treat. In fact, no specific foods are prohibited, according to the American Diabetes Association, or ADA. What's crucial is maintaining a healthy weight by eating a sensible diet, and watching your overall intake of carbohydrates.
Keeping Track
Some diabetics count carbs, while others focus on the glycemic load of each food. Still others are given an "exchange rate" by their doctor that allows them a certain amount of food in each category.
If your plan calls for one starchy food at lunch, you can "exchange" two slices of bread in favor of eight animal crackers or ½ cup peas, notes the Mayo Clinic. Choose the most nutritious versions of these foods. For example, while brown and white rice have the same "exchange" rate, brown rice is richer in fiber and represents a more heart-healthy choice. Likewise, spinach carries more vitamins than iceberg lettuce.
Desserts
Eating desserts made with artificial sweeteners simplifies the carb "budgeting" process at meals. Sugar-free gelatin and Popsicles will likely be low in carbohydrates, but check the label to confirm the carb count. If you eat sugary or fruit-based desserts, practice portion control and cut back on other carbs.
Fruits
While fruits do contain carbohydrates, the ADA encourages their consumption because they are rich in antioxidant vitamins and may calm your cravings for empty-calorie sweets. Keep servings geared to a goal of 15 g carbs per meal. In practical terms, that equates to 1 cup of fresh fruit, ½ cup fruit juice, and 2 tablespoons raisins, dried cherries, dates and figs.
Grains
Because bread, pasta, rice and grains are all rich in carbohydrates, consume them in small portions. The ADA suggests keeping the per-meal serving to 45 to 60 g or fewer of carbohydrates. Check with your doctor to determine the best carb count or number of starches that are available in your meal plan. Choose whole grain foods whenever possible, and do not have more than one or two carb-rich foods at each meal.
Vegetables
Think of vegetables like potatoes, corn, peas, parsnips and winter squash as starches rather than vegetables. Diabetics will need to skip one or two other portions of bread or dessert if they opt for starchy vegetables. Make the majority of your vegetable selections from non-starchy vegetables. Green salads, spinach, cabbage, eggplant, mushrooms and peppers are all low in carbohydrates. The ADA recommends keeping servings to 1 cup raw vegetables or ½ cup cooked veggies or vegetable juice.
Proteins
Meats are not carb-rich foods, so diabetics can eat a 2 to 5 oz. serving with each meal, if desired. Lean proteins remain the most heart-healthy choice, so opt for fish, skinless chicken and turkey, and cuts of beef and pork with most of the fat trimmed away. Vegetarians and those cutting back on meat often turn to dry beans and dry peas for protein. These are also healthy protein choices, but unfortunately high in carbs. Omit another starch if you eat legumes with your meal. Low-fat dairy products also supply protein, but like legumes their carb count should be factored into the meal. A 1-cup serving of skim milk is equivalent to a serving of bread or fruit, notes the ADA.
