A diagnosis of diabetes does not mean a life sentence of eating bland or unsweetened foods. In fact, many people are surprised to discover that sweet foods like ice cream are not prohibited on a diabetic diet. Life with diabetes means learning moderation, balance, portion control and the difference between good and bad carbohydrates.
Carbohydrates
Some diabetics view carbohydrates, the body's main source of energy, as a necessary evil. Carbohydrates fuel the body by supplying it with blood glucose, which in turn, prompts diabetics to take medication and participate in physical activity to rid the body of any excess. It may seem like a vicious cycle, but carbohydrates are a necessary part of a diabetic's diet. Although the medical community might not agree on what the proper amount of carbohydrates is, most doctors and dietitians recommend that diabetics get 40 to 60 percent of their daily caloric intake from carbs, according to the American Diabetes Association. If you are already carb-conscious, you may not need to make significant changes in the amount of carbohydrates you consume to keep your carbs in check, but if you're not, you may need to start counting carbohydrates or participate in a meal exchange plan.
The Glycemic Index
The type of carbohydrate you consume is as important to a diabetic as the amount of carbohydrates included in your daily diet. The body absorbs some foods, like white bread or refined sugar, very quickly, resulting in severe spikes in blood glucose levels. Other foods, like whole grains and foods, which are high in fiber, take longer for the body to absorb, resulting in more stable blood glucose levels. The glycemic index (GI) ranks carbohydrates on a scale of 1 to 100, based on the impact the food has on blood glucose levels. Diabetics should consume carbohydrates with a low GI rating, which is lower than 55, watch their consumption of medium-GI foods rated between 55 and 70 and avoid partaking in high-GI foods rated over 70.
Portion Sizes
While the glycemic index helps guide diabetics as far as the right types of carbohydrates to add to their diets, it does lend guidance on the proper serving sizes. Although whole wheat bread has a low-GI rating of 50, consuming an entire loaf at one sitting will negatively impact blood glucose levels. The Joslin Diabetes Center encourages diabetics to eat meals at the same time every day, avoid skipping meals and consume a small healthy snack between each meal. At mealtime, a diabetic should fill one-half his plate with non-starchy vegetables, one-quarter of the plate with carbohydrates with a low-GI rating and the remaining one-quarter with lean protein.
Fat and Sodium
The glycemic index has its limitations for diabetics as it only ranks foods that contain carbohydrates, while the types and amount of proteins you consume is also very important. Because diabetics are prone to heart disease, they must monitor fat consumption. MayoClinic.com cautions diabetics to avoid foods that contain trans fats and to limit consumption of saturated fats to no more than 7 percent of their daily caloric intakes. It also recommends a limit of no more than 200 mg per day of cholesterol and less than 2,000 mg of sodium per day.
