The rates of diabetes, especially type 2 diabetes, are reaching epidemic proportions in the U.S. Type 1 diabetes is characterized by a deficiency in the production of insulin while type 2 diabetes reflects a defect in the response to insulin. The result in both cases is high blood sugar levels. A healthy meal plan, with an adequate amount of carbohydrates, can help get your blood sugars in the desirable range.
Diabetes and Carbohydrate Intolerance
Diabetes can be defined as a carbohydrate intolerance, as explained by the Metabolism Society, a nonprofit health organization providing research, information and education in the application of fundamental science to nutrition. For this reason, controlling your carbohydrate intake is the only way to improve your blood sugar levels. Carbohydrates are mainly provided by sugar, grains, whether refined or whole, starchy vegetables like potatoes, fruits and some dairy.
The Right Amount of Carbohydrates
The right amount of carbohydrates can vary from one diabetic to another and needs to be adjusted according to your body weight, physical activity level and degree of insulin resistance. A carbohydrate intake varying between 45 g and 60 g per meal is a good starting point, as suggested by the American Diabetes Association. However, if your blood sugar levels are still above target, which usually corresponds to 70 to 130 mg/dL before eating and 180 mg/dL or less two hours after eating, you should try reducing your carbohydrate intake to 15 to 30 g per meal, which can be beneficial for improving diabetes control, according to a study published in the May 2008 issue of "Nutrition & Metabolism." In this study, which was conducted by researchers from SUNY Downstate Medical Center and Kings County Hospital Center, Brooklyn, New York, type 2 diabetics consumed a low-carb diet, providing about 90 g of carbohydrates a day, for a period of 22 months and saw their A1C levels, or average blood sugar levels, improve from 8.0 percent down to 6.9 percent.
Completing With Fiber, Protein and Fat
In addition to containing the right amount of carbohydrates, each of your meals on your diabetes meal plan should include fiber, preferably from non-starchy vegetables, as well as protein and fat. Non-starchy vegetables, like leafy greens, tomatoes, onions, Brussels sprouts and bell peppers, are a good way to get fiber without increasing your carbohydrate intake. Fiber contributes to satiety and can help you blunt the increase in your blood sugar levels after eating. Protein can be obtained from lean meat, chicken, turkey, fish and seafood, while healthy sources of fat can be found in olive oil, canola oil, avocado and nuts.
Example of Healthy Diabetics Meals
To design healthy meals that will help you manage your diabetes, include 1 to 2 cups of non-starchy vegetables, 4 to 6 oz. of protein-rich foods, up to 2 tablespoons of healthy fats and a limited serving of healthy carbohydrates. For example, a meal with broccoli and bell peppers cooked in olive oil and served with a salmon fillet and between 1/3 cup to 1 cup of brown rice is well-balanced and provides between 15 and 45 g of carbohydrates. Another example could be 1/3 cup to 1 cup of whole-grain pasta served with a tomato and meatball sauce and accompanied by a big leafy salad served with avocado and a salad dressing made with canola oil. This meal contains the right balance of fiber, protein and fat and provides between 15 and 45 g of carbohydrates, depending on the amount of pasta you choose.
References
- "Nutrition & Metabolism"; The Case for Low Carbohydrate Diets in Diabetes Management; Surender K. Arora, et al.; July 2005
- "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
- American Diabetes Association: Carbohydrate Counting
- Joslin Diabetes Center: Carbohydrate Counting 101
- Metabolism Society: Position Statement on Diabetes
