Diet can make a big difference between controlled and uncontrolled diabetes. By following a healthy diet, you will be able to keep your blood sugar levels under control, which will help you stay healthy and prevent the long-term complications that can result from elevated blood sugar levels. Although the perfect diet can vary from one diabetic person to another, a carbohydrate-controlled diet is key.
Non-Starchy Vegetables
The perfect diabetes diet should be rich in non-starchy vegetables. Not only do they provide few calories and carbohydrates, they are packed with satisfying fiber and health-protecting vitamins, minerals and antioxidants. Half of your plate should be filled with non-starchy vegetables, such as broccoli, onions, mushrooms, cauliflower, bell pepper or leafy greens, recommends the American Diabetes Association. Because most diabetics, especially type 2 diabetics, need to lose a few pounds, adding plenty of non-starchy vegetables to your diet will help you feel full with fewer calories without compromising your blood sugar levels.
Protein
Adding protein to your meal is important to minimize the impact of your meal on your blood sugar levels. About a quarter of your plate, which corresponds to a serving of about 4 oz. to 6 oz., should be occupied by protein-rich foods, such as poultry, fish, lean meat or tofu. Protein will help you feel fuller and can help you lose weight, if needed, according to a May 2008 paper published in the "American Journal of Clinical Nutrition."
Fats
Adding healthy fats to your diet can help to make your meals more tasty and satisfying. Choose monounsaturated fats, a type of fat that can help you lower your LDL cholesterol levels. For example, you can use olive oil or canola oil for cooking your non-starchy vegetables or protein, prepare an olive oil-based dressing to drizzle over your salad or vegetables, or add a few slices of avocado to your meal. Nuts and nut butter also constitute good sources of healthy monounsaturated fats.
Carbohydrates
The key component of the perfect diabetes diet is carbohydrate. Carbohydrates are found in grains, starchy vegetables, fruits, sugar and some dairy products. Tracking your carbohydrate intake and your blood sugar levels can help you determine the right amount of carbohydrates to optimize your blood sugar levels. A carbohydrate intake of 45 g to 60 g per meal is recommended as a starting point by the American Diabetes Association, but some diabetes specialists, such as endocrinologist Dr. Surender K. Arora, suggest that diabetics can improve their diabetes management with a lower carbohydrate target of 10 g to 15 g per meal.
References
- "Diabetes Care": Nutrition Recommendations and Interventions for Diabetes; American Diabetes Association; January 2008
- "Nutrition & Metabolism"; The Case for Low Carbohydrate Diets in Diabetes Management; Surender K. Arora, et al.; July 2005
- American Diabetes Association: Carbohydrate Counting
- American Diabetes Association: Create Your Plate
- "American Journal of Clinical Nutrition"; Protein, Weight Management and Satiety; Douglas Paddon-Jones, et al.; May 2008
