Your diet is an important part of the treatment of diabetes. Consuming nutrient-dense foods, eating the right type of carbohydrates to regulate blood sugar, and maintaining a healthy weight will all help prevent serious health complications associated with diabetes. According to the National Institute of Diabetes and Digestive and Kidney Diseases, a 2,100-calorie diet is appropriate for a large man at a healthy weight or a medium-size person who is very physically active.
Diabetic Food Pyramid
The NIDDK has developed a food pyramid specifically for people with diabetes, to help you make smart food choices, learn portion control and stabilize blood sugar. Following a 2,100-calorie diet, you would need to eat the following number of servings: 10 starch, five fat, four vegetable, four fruit, two dairy and between 5 and 7 oz. of meat or meat substitute. Starches are foods such as bread, rice, legumes, pasta or potatoes. Meat is limited because of the burden protein digestion places on your kidneys. Diabetes is the number one cause of kidney disease; limiting animal protein can help slow the progression of kidney disease.
Diabetic Exchange List
The diabetic exchange list is a flexible system that allows you to choose your favorite foods while following a healthy, balanced diet. Foods are divided into six categories -- starch, protein, vegetable, fruit, fat and dairy. You're allowed a set number of exchanges from each category. You can exchange one food for another within a category, but you can't substitute food from one category to another. On a 2,100-calorie per day diet, the University of Maryland Medical Center recommends you eat 12 starches, eight protein, four vegetable, four fat, three fruit and two dairy exchanges.
The Plate Method/Carb Counting
If you know you need 2,100 calories to maintain your current weight, you can simply use the American Diabetes Association's carb-counting or plate method to make sure your calories are coming from the proper foods. If you're going to count carbs the ADA recommends eating between 45 and 60 g of carbs at each meal. Using the plate method, divide your plate into four equal sections. Fill two quarters with fruits and vegetables, one quarter with lean protein and one quarter with carbs. Keeping a food journal to track how many calories you're consuming may be helpful if you use these methods.
The Glycemic Index and Other Tips
Carbohydrates have the greatest impact on blood sugar. Choosing carbs that are low on the glycemic index and have the least impact on blood sugar will help you keep blood sugar levels even. Try to eat every four hours; a regular schedule will stabilize glucose levels and help prevent hypoglycemia, or low blood sugar. One of the first signs of hypoglycemia is hunger, which can lead to overeating or making poor food choices. Exercise regularly. Staying physically active will improve insulin sensitivity and cardiovascular health in addition to helping you maintain your ideal body weight.
References
- American Diabetes Association: Create Your Plate
- American Diabetes Association: Carbohydrate Counting
- Glycemic Index: About Glycemic Index
- University of Maryland: Your Diabetes Diet -- Diabetic Exchange Lists
- National Institute of Diabetes and DIgestive and Kidney Diseases:What I Need to Know About Eating and Diabetes
