Being diagnosed with diabetes doesn't mean you have to follow a strict diabetes diet, eat special diet foods or prepare a meal that is different for you than for the rest of the family. If you have diabetes, you can eat the foods you enjoy, but paying attention to the combination of foods you choose and the amount of foods on your plate are all it takes to manage your blood sugar levels.
Counting Carbohydrates
One way to manage your diabetes and keep your blood sugar levels on track is to start counting your carbohydrates. The foods you eat contain three main macronutrients: protein, fat and carbohydrate. Carbohydrates have the largest influence over your blood sugar control. Look at food labels to estimate your carb consumption. Adjust your carb intake according the serving you eat. For example, if 1 cup of cooked pasta contains 45 g of carbohydrates, a serving of 2 cups would contain 90 g of carbohydrates. If a food doesn't have a label, such as fruits or fresh baked goods, use a food composition table, which you can find at a library or online. Some websites can help you track your daily carb intake.
Carbohydrate-Rich Foods
Carbohydrates are mainly found in grains, sugar, starchy vegetables, fruits and some dairy products. For example, each of the following servings of foods is the equivalent of approximately 15 g of carbs: a slice of bread, one-fourth of a large baked potato, 1/2 cup of mashed potato, 1/2 cup of legumes, 1/3 cup of cooked rice or pasta, a small piece or 1/2 cup of fruit, 2/3 cup of plain yogurt, two small cookies and 1 tbsp. of jam, syrup or regular sugar. Each of your meals should contain no more than 45 to 60 g of carbohydrates, advises the American Diabetes Association. Mix and match carbohydrate-containing foods to keep your carb intake within this limit.
Protein-Rich Foods
Protein does not directly impact your blood sugar levels, but it may help attenuate your blood sugar response after eating. Protein contributes to satiety and if you are trying to lose weight, it will help you feel fuller longer with fewer calories. Protein comes from poultry, fish, seafood, pork, beef, cheese, eggs, tofu and other soy-based vegetarian alternatives. The right serving corresponds to 2 to 5 oz. per meal, or about one-fourth of your plate.
Nonstarchy Vegetables
Nonstarchy vegetables should occupy half of your plate, which should correspond to at least one to two servings or 1/2 to 2 cups. Nonstarchy vegetables are rich in fiber and other important nutrients that will keep you healthy, yet they contain few carbohydrates and calories so they will help you optimize your blood sugar levels and your body weight. Nonstarchy vegetables include broccoli, leafy greens, onions, turnips, asparagus, tomatoes, mushrooms, eggplant and cauliflower.
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