Diabetes requires lifestyle changes such as regular exercise and careful diet in order to manage the condition. Controlling diabetes through diet requires a meal plan that is low in carbohydrates and salt. The overall goal of a diabetic diet is to keep blood sugar levels within normal levels. Normal blood sugar levels can be defined as being between 90 to 130 mg/dL before meals and between 110 to 150 mg/dL before sleeping, the University of Maryland Medical Center notes.
Meal Planning
The key to planning a meal that helps you manage diabetes is being aware of the serving sizes and types of food you consume. One way you can do this is by dividing your plate into sections. Fill one-half your plate with non-starchy vegetables. Fill one-quarter with carbohydrates and the remaining one-quarter with foods containing protein. In addition to food, you should drink a glass of water with your meal. If you prefer to drink something other than water, you may drink up to 8 oz of low-fat milk or fresh fruit juice.
Carbohydrate Counting
You need to be mindful of the amount of carbohydrates you consume per meal if you want to control your blood sugar. Ideally, you should have no more than 45 to 60 g of carbohydrates per meal, the American Diabetes Association notes. Read food labels to determine the amount of carbohydrates contained in the food you eat. The information on the label is based on the serving size indicated. You can calculate the total amount of carbohydrates per serving by adding the amounts of sugar, starch and fiber indicated. You can then compare that with the amount of carbohydrates you intend to eat for that meal and make the adjustments to the serving size accordingly.
Suggested Food
You should consume about 3 to 5 servings of non-starchy vegetables daily in order to manage your diabetes, the New York Times Health Guide notes. You should also include about 2 to 4 servings of fruits, 2 to 3 servings of lean meat and fish and 6 or more servings of grains, beans and starchy vegetables.
Foods to Avoid
You should avoid foods that contain saturated fats including high-fat dairy products and animal proteins such as beef, hot dogs, sausage and bacon. No more than 7 percent of your daily calories should come from saturated fats. You should also avoid foods that contain trans fats such as margarine and many processed foods.You should aim to limit cholesterol to 200 mg a day. Foods with high amounts of cholesterol include high-fat dairy products and high-fat animal proteins.
References
- American Diabetes Association: Carbohydrate Counting
- American Diabetes Association: Create Your Plate
- MayoClinic.com; Diabetes Diet: Creating Your Healthy-Eating Plan; September 2010
- New York Times Health Guide; Diabetes Diet - Type 1; David Zieve; September 2009
- University of Maryland Medical Center; Harvey Simon; May 2009
