Diabetes can often be managed through a well-balanced lifestyle that includes physical activity, medication a healthy diet. The latter is crucial because the type of foods you eat impacts blood sugar levels and determines your risk for diabetes complications. Fortunately, there is no single plan, but a range of eating plans, to help control diabetes. All the plans are designed to be easy to follow.
Diabetes Exchange List
The exchange list focuses on the appropriate mix of carbs, protein and calories for diabetes. This system categorizes foods by starches, fruits, vegetables, milks, meats, fats and free foods. The American Dietetic Association says the foods in each group have similar nutrient content, so you can swap foods and still meet your dietary needs. Your doctor or dietitian can determine your exchanges to regulate blood sugar levels.
Carbohydrate Counting
Carbohydrate counting provides and adjustable approach to stabilizing blood glucose levels. By keeping track of carb intake, you do not have to worry about choosing specific foods from every food group. Carbs are in almost all foods, including milk, fruits, vegetables, whole grains, beans and desserts. For example, one carbohydrate serving is 15 g of carbs, which is equivalent to a slice of bread or a single piece of fruit. After you and your health care professional determine proper carb counts per meal, you may choose carbohydrate foods in relation to portion sizes.
The Plate Method
The plate method is one of the simplest diabetic diets to implement. It involves sectioning a 9-inch plate into quarters, then placing the appropriate food groups on the plate. One quarter of the plate must have one serving of protein and one quarter must have a starch. The other half must contain nonstarchy vegetables. You can make small additions to balance the meal, like skim milk, low-fat yogurt or a piece of fruit. These additions particularly beneficial to those who do not wish to eat vegetables in the morning. In this case, simply remove the vegetables and allow the other sections to remain.
Glycemic Index
The glycemic index of foods gives each food a number, based on its effect on blood sugar. Foods with a high GI cause a large rise in blood sugar, whereas those with a low GI cause a much gentler rise. Examples of high GI foods are white bread, potatoes, sweet potatoes, white rice and watermelon. Some low GI foods include beans, oat bran, asparagus, artichokes and cucumber. Fat and fiber content can influence the GI of foods, so it is not a precise diet program; the glycemic index theory serves as a ballpark to making healthy food choices.
