Type 2 diabetes is the most common form and usually the result of insulin resistance, at least in the beginning, although it may also be accompanied by an insulin deficiency as the condition progresses. Insulin is the hormone responsible for preventing your blood sugar levels from rising too high. Although most type 2 diabetics have high levels of insulin, their blood sugar stays high because their body is not sensitive to the action of insulin. Following a healthy meal plan can help you better manage your blood sugar levels so you can live well with type 2 diabetes.
Carbohydrate and Diabetes
Whenever you eat, it is the carbohydrates in your food that are responsible for elevating your blood sugar levels. The more carbohydrate you eat, the higher your blood sugar rises. Carbohydrates are mostly found in grains and grain products, such as bread, rice, pasta, breakfast cereals, baked goods and granola bars, in sugar-containing foods, such as desserts, candies, soft drinks and fruits, and in starchy vegetables, legumes, milk and yogurt. People with diabetes are generally advised to limit their carbohydrate consumption to 45 to 60 g per meal to optimize glycemic control.
Low-Carb Diet and Diabetes
If you have type 2 diabetes, you may benefit from restricting your carbohydrate intake even lower than the typical recommendation. If you take medication to lower your blood sugar, consult your doctor for monitoring to ensure that the transition to a lower carb intake is done safely. A 44-month study published in the May 2008 issue of "Nutrition & Metabolism" showed that a low-carb diet, consisting of 20 percent carbohydrate calories, was an effective and safe way to reduce HbA1C, or average blood sugar levels, and to maintain them within a target range over time. The carbohydrate intake used in this study was between 80 to 100 g a day. But in a paper published in the July 2005 issue of "Nutrition & Metabolism," physician researchers claimed that very low-carb diets providing a minimum of 30 g of carbohydrates a day are safe for people with diabetes.
Nonstarchy Vegetables, Protein and Healthy Fats
The foundation of your diet should be low-carbohyrate foods, such as nonstarchy vegetables, protein and healthy fats. These foods should provide you with the bulk of the energy and calories you require, in addition to supplying your body with all the fiber, vitamins and minerals you need to stay healthy. Each of the meals in your diabetic meal plan should include at least 1 cup of nonstarchy vegetables, such as onions, mushrooms, spinach, tomatoes, broccoli, bell peppers or cauliflower. Always include a source of protein, whether it is lean meat, fish, poultry, cheese or eggs, and a source of healthy fats from olive oil, canola oil, avocado, nuts, nut butter or seeds.
Complete With Carbohydrates As Tolerated
If you are willing to reduce your carbohydrate intake to improve your blood sugar control and lose weight, you need to establish your individual carbohydrate tolerance. You can try restricting your carbs to about 30 g per meal, monitoring your blood sugar levels before and two hours after eating. On a subsequent day, try a slightly different carbohydrate intake until you find the amount that yields the best results. Your carbohydrate intake on your meal plan could range between 10 and 40 g of carbohydrates per meal. Track your carbohydrates by looking at food labels and using food composition tables. This can enable you to include just the right amount of carbohydrate-containing foods in your diabetes meal plan.
References
- American Diabetes Association: Carbohydrate Counting
- Joslin Diabetes Center: Carbohydrate Counting 101
- "Nutrition & Metabolism"; Low-Carbohydrate Diet in Type 2 Diabetes: Stable Improvement of Bodyweight and Glycemic Control During 44 Months Follow-Up; Jörgen V. Nielsen and Eva A. Joensson; May 2008
- "Nutrition & Metabolism"; The Case for Low Carbohydrate Diets in Diabetes Management; Surender K. Arora, et al.; July 2005
