Diet is a key component in managing diabetes, along with physical activity, blood sugar monitoring and, if needed, medication. There is no single diabetic diet that is best for everyone with diabetes. The American Diabetes Association, ADA, recommends that you meet with a registered dietitian who can work with you to develop an individualized meal plan, based on your medical history, preferences and lifestyle. However, there are some general guidelines recommended for all diabetics.
About Diabetes
In diabetes, your body does not produce enough insulin and/or does not effectively use the insulin it does produce. Insulin is a hormone the pancreas produces that helps glucose, a sugar, move from the blood into the cells where it is used for energy. Without enough working insulin, blood glucose levels get too high -- known as hyperglycemia. Over the long term, higher-than-normal blood glucose levels can damage blood vessels, causing heart, kidney, nerve and eye problems.
Goals
Keeping your blood glucose level as close to normal as possible can reduce your risk of complications. Set goals and monitor your progress by tracking your "ABCs." "A" refers to A1C, which measures blood sugar control over a two- to three-month period. "B" stands for blood pressure, which should be kept to no higher than 130/80. "C" reminds you to manage cholesterol, lipid, levels. Keep your "bad" LDL cholesterol to 100 mg/dL or less.
Weight Control
If you are overweight, now is the time to tackle those extra pounds. Weight loss in the range of 7 to 10 percent can lower your blood sugar and slow progression of diabetes. For weight loss, the ADA recommends a low-carbohydrate or low-fat, low-calorie diet. Meet with a dietitian who can help you develop a healthy weight loss plan. Group support and record-keeping are also beneficial. With your doctor's approval, increase your activity level. This is especially important for maintaining weight loss over your lifetime. It will also help improve your blood sugar.
Carbohydrates
Carbohydrates have the biggest effect on your blood sugar. Fruit, milk, starches and sweets contain carbohydrates. A dietitian can recommend the best amount for you. To get you started, limit carbohydrates to three to four servings at each meal and one or two as a snack. A serving is one slice of whole-wheat bread; 1 cup skim milk, sugar-free yogurt or fresh fruit; or ½-cup fruit juice, canned fruit, cereal, dried peas or beans or starchy vegetable. Trim excess carbohydrates, calories and fat by cutting back on sugary beverages, sweets and desserts.
Fats
Eat heart-healthy monounsaturated and polyunsaturated fats, such as olive or canola oil and small portions of nuts. Include omega-3 fatty acids found in salmon, mackerel, lake trout, sardines, tuna, flaxseed and walnuts. Limit intake of saturated fat to no more than 7 percent of calories. Saturated fats tend to be hard or solid at room temperature and are found in meat, whole milk dairy products, cream, butter and shortening. Stay away from trans fats as much as possible.
Protein
The ADA does not recommend high-protein diets, saying they have not proven effective for long-term weight control and have the potential to increase kidney damage. Most diabetics consume 20 to 25 percent of calories from protein, which is consistent with Institute of Medicine guidelines. For heart health, limit intake of meat to 5 or 6 oz. daily. Choose lean cuts --- loin or round for beef; loin, center or ham for pork; and skinless, white poultry. Include at least two servings weekly of fatty, cold-water fish. Aim for 3 cups weekly of dry peas, beans or lentils --- an excellent source of fiber, vitamins and minerals, as well as protein.
Meal Planning
There are a variety of meal planning methods you can use to help you eat healthfully and manage your blood sugar. Carbohydrate counting is a useful method that can result in rapid improvement in blood sugar control. Many people start out counting the number of carbohydrate servings eaten at a meal or snack, then transition to counting grams of carbohydrates as they gain knowledge and skill. Following low-fat diet guidelines and limiting sodium intake along with carbohydrate counting helps most individuals with diabetes meet their ABC goals.
References
- "Diabetes Care"; Nutrition Recommendations and Interventions for Diabetes; John P. Bantle et al.; January 2008
- "Journal of the American Dietetic Association"; The Evidence for Medical Nutrition Therapy for Type 1 and Type 2 Diabetes in Adults; Marion J. Franz et al.; December, 2010
