Maintaining a healthy body weight is an important way to control glucose levels and increase insulin sensitivity for people with diabetes. The best way to maintain your body weight is by an eating an appropriate number of calories and exercising regularly. An 1,800-calorie diet is suitable for a large man or woman who wants to lose weight, or a medium-sized male who wants to maintain his current weight, says the National Institute of Diabetes and Digestive and Kidney Diseases, or NIDDK.
The Diabetes Food Pyramid
Unlike the standard USDA food pyramid, the diabetic food pyramid designed by the NIDDK limits foods that affect your glucose levels the most. At the base of the pyramid are starches, which should make up the majority of your diet. The second layer is vegetables and fruits, the third layer is milk and meat and at the top of the pyramid are sweets and fats, which should be used sparingly. An 1,800-calorie diet will include six starch servings, four vegetables, three fruits, two milks, between 4 and 6 oz. of meat and up to four fat servings.
Starches
Between 45 and 65 percent of your calories will come from carbohydrates, which include starches such as breads, cereals, pasta, legumes, rice and starchy vegetables, such as corn and potatoes. Choose high-fiber starches that won't cause your blood sugar to rise too quickly. Use the glycemic index as a guide for choosing the right starches; eating low-GI foods will help stabilize glucose levels. MayoClinic.com notes that whole grains and brown rice are better choices than refined grains or white rice. Choosing high-fiber starches will help you feel full faster and stay full longer, and may also help decrease your risk of cardiovascular disease.
Fruits and Vegetables
Fruits and vegetables are also types of carbohydrates and provide essential nutrients and fiber. The American Diabetes Association recommends using the plate method to ensure you're eating enough fruits and vegetables. Divide your plate into four quarters; two quarters should contain fruits and vegetables, one quarter should have a starch and one quarter should have protein. Half of your meal should be vegetables, which are low in calories but help you feel satisfied.
Milk and Meat
Although dairy contains vitamins and minerals your body needs, it also contains naturals sugars, such as lactose and galactose, that will raise your glucose level. It can also be high in fat. Choose low-fat dairy and lean protein to limit your saturated fat intake. Between 25 and 35 percent of your calories will come from fat and between 10 and 20 percent of your calories should come from protein. Choose lean proteins, such as turkey or chicken. Eating fish high in omega-3 fatty acids can help lower your risk of heart disease. Diabetes is the number one cause of kidney disease, according to the NIDDK; limiting your protein intake to 10 percent of your caloric intake can slow the progression of kidney disease.
References
- National Institute of Diabetes and Digestive and Kidney Diseases; What I Need to Know About Eating and Diabetes; October 2007
- University of Maryland Medical Center; Diabetes Diet -- General Dietary Guidelines; May 5, 2009
- MayoClinic.com; Diabetes Diet -- Create Your Healthy Eating Plan; September 17, 2010
- American Diabetes Association: Create Your Plate
- National Institute of Diabetes and Digestive and Kidney Diseases; Kidney Disease of Diabetes; September 2008
