If you are diabetic, you can eat the same foods you have always enjoyed, but the key is to do it with moderation. Carbohydrate-containing foods are the main foods to limit because of how they directly contribute to raising your blood sugar levels. The American Diabetes Association recommends that most diabetics limit carbohydrates to between 45 g and 60 g per meal, although some people improve their diabetes control by further restricting their carbohydrate intake. Regularly monitoring your blood sugar levels is the best way to observe the influence of the foods you eat so that you can adjust your diet as required.
Nonstarchy Vegetables
Eat nonstarchy vegetables in large quantities; the American Diabetes Association suggests that half of your plate be filled with these foods, whether you choose leafy greens, broccoli, cauliflower, turnips, zucchini, cabbage, asparagus or tomatoes. Nonstarchy vegetables contain very small amounts of carbohydrates and won't significantly elevate your blood sugar levels. In addition, they provide many important nutrients, including fiber, antioxidants, vitamins and minerals. Starchy vegetables, such as corn, potatoes and sweet potatoes, are rich in carbohydrates, and their consumption should be limited depending on your carbohydrate allowance.
Carbohydrates
Carbohydrates are mainly present in starchy vegetables, grains, legumes, fruits, yogurt, milk and sugar-containing foods. It is best to follow your dietitian's recommendations regarding the right carbohydrate intake for you, which usually corresponds to 45 g to 60 g of carbs per meal. However, with the help of your doctor, you can experiment with different quantities of carbohydrates in your diet to find what helps you better manage your diabetes. For example, a slice of bread, 1/3 cup of rice or pasta, a quarter of a large baked potato, a small piece of fruit, 1/2 cup of beans, 2/3 cup of plain yogurt, 1 cup of milk, 1 tbsp. of maple syrup or jam and two small cookies contain 15 g of carbohydrates each. Mix and match different servings of carbohydrate-rich foods while staying within your carbohydrate budget.
Protein
Protein is an important nutrient that promotes satiety and contributes to the maintenance and repair of your cells, tissues and organs. About a quarter of your plate at each meal should be allocated to protein-rich foods. For example, you could have eggs, egg whites, cheese, poultry, fish, seafood, lean meat or tofu. Nuts and nut butter also constitute good options to add some protein, especially at breakfast.
Healthy Fats
Most of your fats should be healthy monounsaturated fats. These fats can help you lower your LDL cholesterol level and prevent cardiovascular disease, one of the most common long-term complications associated with uncontrolled diabetes. You can find monounsaturated fats in olive oil, avocado, nuts, nut butter and seeds. Use small amounts of these healthy fats at each meal.
References
- American Diabetes Association: Carbohydrate Counting
- Joslin Diabetes Center: Carbohydrate Counting 101
- USDA National Nutrient Database: Nutrient Data Laboratory
- "Nutrition & Metabolism"; The Case for Low Carbohydrate Diets in Diabetes Management; Surender K. Arora, et al.; July 2005
- American Diabetes Association: Create Your Plate
