As of 2011, 18.8 million Americans have been diagnosed with diabetes, not counting the 7 million who currently live with diabetes but haven't yet been diagnosed, according to the National Information Diabetes Clearinghouse. Although type 2 diabetes is the most common, all types of diabetes are characterized by elevated blood sugar levels. Foods containing carbohydrates need to be consumed in a controlled amount to keep your blood sugar levels in the healthy range and avoid the long-term complications that can result from uncontrolled diabetes.
Carbohydrate Food Group
Foods that contain carbohydrates include grains, starchy vegetables, sugar, fruit and some dairy. A slice of bread, 1/2 cup of oatmeal, 1/3 cup of cooked pasta or rice, 1/4 of a large potato, 10 to 15 French fries, a small piece of fruit, 2/3 cup of plain yogurt, 2 small cookies and 1 tbsp. of sugar, honey or syrup each provide approximately 15 g of carbohydrates. If you check your blood sugar levels on a regular basis, you probably noticed that the more carbohydrates you eat, the higher your blood sugar levels raise after a meal. Controlling your carbohydrate intake is key to stabilizing your blood sugar levels.
Non-Starchy Vegetables, Protein and Fat Food Groups
The other food groups contain very few to no carbohydrates. For example, the carbohydrate content in non-starchy vegetables correspond to less than 5 g per serving, and most of these carbohydrates are in the form of fiber, which does not influence your blood sugar levels directly. Protein from poultry, meat, fish, seafood, cheese and eggs is also devoid of carbohydrates if you skip the breading, stuffing or sweet sauce. Fat is also free of carbohydrates, whether you choose butter, oils, avocado, nuts or nut butter.
Standard Diabetes Diet
The standard diabetes diet recommends moderating your carbohydrate intake to 45 g to 60 g of carbohydrates per meal, according to the American Diabetes Association. If you used to eat a standard American diet, which provides up to 100 g of carbohydrates per meal, these recommendations can definitely help you maintain better blood sugar control throughout the day. Track your carbohydrate intake to stay within these parameters and monitor your blood sugar levels to see how it affects your blood sugar levels.
Low-Carb Approach
For some diabetics, the standard diabetes diet is not effective at bringing their blood sugar levels under control. Many diabetics can actually benefit from a low-carb diet, not only to control your blood sugar levels, but also to help them lower your body weight and improve your blood lipid profile, as explained in a paper published in July 2005 in "Nutrition & Metabolism." In this paper, endocrinologist Dr. Surender K. Arora explains that low-carb diets, providing a minimum of 30 g of carbohydrates a day, are safe and effective for people with diabetes. Track your carbohydrate intake and aim for 10 to 15 g of carbohydrates per meal. Consult your doctor before modifying your carbohydrate intake, as it may require adjustments to your diabetes medications or insulin, and monitor your blood sugar levels closely to see how it influences them.
References
- National Diabetes Information Clearinghouse; National Diabetes Statistics; 2011
- American Diabetes Association: Carbohydrate Counting
- Joslin Diabetes Center: Carbohydrate Counting 101
- U.S. Department of Agriculture and U.S. Department of Health and Human Services; Dietary Guidelines for Americans; 2010
- "Nutrition & Metabolism"; The Case For Low Carbohydrate Diets in Diabetes Management; Surender K Arora and Samy I McFarlane; July 2005
