Nutrition is an important component of the treatment plan in diabetes. Whether you take oral diabetes medications or inject insulin, the food you eat every day can make the difference in terms of health and good blood sugar control. Blood sugar levels between 70 and 130 mg/dL before a meal and under 180 mg/dL two hours after the start of a meal are recommended by the American Diabetes Association to prevent the long-term complications associated with uncontrolled diabetes.
Nonstarchy Vegetables
Nonstarchy vegetables have the advantage of filling you up on few calories. A good nutrition goal is to make nonstarchy vegetables, such as broccoli, cauliflower, mushrooms, onions and asparagus, half of your plate, as recommended by the American Diabetes Association. Because many people with diabetes need to lose weight, nonstarchy vegetables are a good option. In addition, these plant-based foods are rich in fiber, vitamins, minerals and antioxidants that can help protect your health.
Satiating Protein
Your diabetic nutrition plan should include an adequate amount of protein at each meal. Protein is the most satiating of all nutrients and can help you feel fuller with fewer calories, which can help you lose weight over time, according to a May 2008 issue of "The American Journal of Clinical Nutrition." A quarter of your plate should be occupied by protein-rich foods, such as lean meat, fish, seafood, poultry, tofu or cheese. In addition to helping you feel more satisfied after your meal, protein helps to slow down the digestion of the carbohydrates you eat at the same meal, which helps to prevent large fluctuations in your blood sugar levels.
Heart-Healthy Fat
A healthy diabetic nutrition plan should include a healthy dose of fats. Fats are essential to your health, so don't fear them. Monounsaturated fats are the healthiest option, because of their ability to lower your low-density lipoprotein cholesterol levels. Include a source of monounsaturated fat at each of your meals. For example, use olive oil for cooking your vegetables and meats or to drizzle over a salad. Nuts and nut butter area also good sources of monounsaturated fats. Have a handful of almonds as a snack, add walnuts to your oatmeal or spread an apple with some peanut butter. Adding a few slices of avocado to your meal will also give you these heart-healthy fats.
Optimal Amount of Carbohydrates
The remaining quarter of your plate should have a limited quantity of carbohydrate-containing foods. The amount of carbohydrates you can tolerate will be unique to you, but 45 g to 60 g of carbohydrates per meal is a good place to start, advises the American Diabetes Association. Carbohydrates are found in starchy vegetables, grains, sugar, fruits and some dairy. For example, a slice of bread, 1/3 cup of cooked rice or pasta, one-fourth of a large baked potato, 1/2 cup of oatmeal, two small cookies, 1 tbsp. of honey, jam or syrup, a small piece of fruit or 2/3 cup of plain yogurt each provides 15 g of carbohydrates. Mix and match different servings of carbohydrate-containing foods to stay within your personal carbohydrate budget.
References
- American Diabetes Association: Tight Diabetes Control
- American Diabetes Association: Carbohydrate Counting
- American Diabetes Association: Create Your Plate
- Joslin Diabetes Center: Carbohydrate Counting 101
- American Heart Association; Monounsaturated Fats; October 2010
- "The American Journal of Clinical Nutrition"; Protein, Weight Management, and Satiety; Douglas Paddon-Jones, et al.; May 2008
