Tracking and planning what you eat is the first step to maintaining healthy blood sugar levels for people with diabetes. Following a meal plan can help you incorporate the nutrients you need into a diet you can enjoy. Creating a diabetic diet is a balancing act that requires you to count portions of carbohydrate, protein and fat for optimum blood sugar control, weight management and satisfaction.
Diabetic Food Pyramid
The American Diabetes Association and the American Dietetic Association have created a food pyramid to help diabetics meet their dietary needs. In this pyramid, the food groups are based on carbohydrate and protein content not food groups. The base of the pyramid is grains, starchy vegetables and beans. You should eat six or more servings daily to get enough fiber, nutrients and healthy carbohydrates. Next are fruits and non-starchy vegetables. Including 3 to 5 servings of vegetables and 2 to 4 servings of fruit helps round out a healthy menu by providing vitamins, minerals and micro-nutrients that your body needs to stay healthy. The next level includes milk, meat and fish. Include 2 or 3 servings of dairy and either meat or fish in your diet daily. The smallest part of your diet is the top of the pyramid. Fats, alcohol and sweets should be an occasional indulgence.
Carbohydrates
Carbohydrates exist in two forms: complex and simple. Carbohydrates have the greatest effect on your blood sugar as they are broken down by the body into glucose. The only exception to this is fiber, which passes through your body without being broken down. Complex carbohydrates take longer to break down and cause a slower rise in your blood sugar than simple carbohydrates.
Special Needs of Type 2
Type 2 diabetes occurs when your body does not make enough insulin to control your blood sugar. Most people with type 2 diabetes are overweight, so the focus of their diets is on weight loss. The dietary needs of people with type 2 diabetes include limiting calories, eating a consistent amount of carbohydrates daily and consuming healthy monounsaturated fats like almonds and walnuts instead of some carbohydrates. Losing 10 to 15 percent of your body weight can make a big difference in your blood sugar levels, according to MayoClinic.com.
Fats and Protein
The American Diabetes Association states that adults with diabetes have an increased risk of heart disease and stroke that is 2 to 4 times higher than non-diabetics. This makes it important to consider the types of fats and proteins you include in your diet in addition to carbohydrates. Healthy fats, such as polyunsaturated, omega-3 and monounsaturated fats, can help you cut your risk of heart disease and stroke. Healthy fats are found in nuts, seeds, avocados and olives. Protein from lean cuts of meat, fish and legumes are lower in saturated fats and calories; these should be your first choices of protein.
References
- PubMed Health; Diabetes Diet-Type 1; March 12, 2010
- University of Maryland Medical Center; Diabetes Diet -- General Dietary Guidelines; May 5, 2009
- Medline Plus; Diabetes Diet-Type 2; Sept. 3, 2009
- MayoClinic.com; Lifestyle and Home Remedies; March 9, 2011
- American Diabetes Association: Diabetes Statistics
- American Diabetes Association: Fats
