Diabetes is a disease characterized by elevated blood sugar levels resulting from inadequate insulin production or resistance to insulin. After eating a meal, a type of sugar called glucose enters the bloodstream as your body digests food. Insulin has the role of a gatekeeper in the digestive process, allowing the glucose in your blood to move into your muscles, fat, and liver. When a person has diabetes, glucose is unable to move out of the bloodstream, causing high blood sugar levels.
Carbohydrates
The foods that you eat have a direct effect on blood sugar levels. Carbohydrates, which break down into glucose when digested, have the greatest effect on blood sugar levels according to the Mayo Clinic. Foods containing carbohydrates include sugar, fruits, starchy vegetables such as potatoes, peas and corn, dairy products, grain products such as cereals, breads, and crackers. Eating about the same amount of carbohydrate at each meal, usually somewhere between two and four servings depending on your weight and age, can help eliminate large fluctuations in blood sugar levels according to the American Diabetic Association.
Fat and Protein
Carbohydrates, fat, and protein are the three major nutrients in food. While carbohydrates have a large impact on blood sugar levels, protein and fat have a minimal effect on blood sugar. When monitoring and limiting carbohydrate intake, eating foods with protein and a small amount of fat can help round out your meal. Sources of dietary protein that do not also contain carbohydrates include fish, poultry, and meat. Dietary fat comes from oils, butter and margarine, and is also found in dairy products and meats. Having diabetes can increase your risk of heart disease, so the American Diabetes Association recommends a low-fat diet. Choose fish and poultry more often than red meat, opt for low-fat dairy products, and limit oils used in cooking.
Serving Sizes
Serving sizes are a key part of controlling your carbohydrate intake. One serving of a fruit, bread, cereal, rice or pasta will contain approximately 15 grams of carbohydrates. A serving of fruit is one small piece of fresh fruit or 1/2 cup canned fruit or fruit juice. One slice of bread is considered a serving, and 1/2 cup of pasta, cereal, or rice counts as one serving. Reading food labels can help you learn the carbohydrate content of different foods.
Plate Method
The American Diabetes Association developed the Create Your Plate method for meal planning as a simple and effective way to plan meals. On your dinner plate, draw an imaginary line across the middle. Then divide the upper portion in half, giving you three separate sections on your plate. Fill the bottom half of your plate with non-starchy vegetables. For the upper portion of your plate, fill one section with one serving of starch such as pasta, bread, or rice, and fill the last section with a serving of protein. You may also include a serving of milk and a serving of fruit, giving you a balanced meal without excess carbohydrates.
References
- PubMed Health: Diabetes
- American Diabetic Association: Diabetes Baics
- Mayo Clinic: Diabetes Diet
- American Diabetes Association: Create Your Plate
- "The Diabetes Educator"; Protein: Metabolism and Effect on Blood Glucose Levels; MJ Franz; November-December 1997
- The Family Doctor: Diabetes and Nutrition
