The challenge facing diabetics is how to balance nutritional intake with maintenance of stable blood sugar levels. The diabetic diet must compensate for the body's inability to use or produce adequate amounts of insulin for blood glucose control. Certain foods can cause unhealthy spikes in blood sugar, or hyperglycemia. This condition can potentially be life-threatening, making management of your diet essential if you are diabetic.
Low-Carb Advantage
Carbohydrates consist of sugars and starches. The breakdown of these products can elevate blood sugar. Reducing your intake, therefore, can offer a health advantage for the diabetic by preventing blood sugar spikes. Monitoring carbohydrate intake is an important part of your self-care plan, explains the American Diabetes Association. It is part of the agency's "Standards of Medical Care in Diabetes -- 2008." You can estimate your carbohydrate intake or record actual numbers based on your diet. Your goal is 130 g or fewer of carbs daily. This number is fewer than the "Dietary Guidelines for Americans, 2010" guideline of 225 g, based on a 2,000-calorie a day diet.
Glycemic Index
Another focus of the diabetic diet in regards to carbs is the glycemic index, or GI. This figure measures how quickly food metabolism boosts your blood sugar. You can monitor the GI along with carbs for your diabetic diet. Foods vary in how they impact your blood sugar. Watermelon has a relatively high GI of 72 versus the 25 GI reading for barley. While you will be reducing carbs, you will also be shifting your focus to foods that are nutrient dense and have a lower GI.
Fat and Health Risk Factors
Your diabetic diet should also remain low in fat, especially saturated fats. Controlling your fat intake can help reduce other health risk factors associated with being diabetic, such as high blood pressure. It can also help you control your weight. These symptoms -- high blood glucose, high blood pressure, high cholesterol and being overweight -- taken as a whole are referred to as metabolic syndrome. Metabolic syndrome increases your risk of heart disease and stroke. The American Heart Association recommends that your diet include monounsaturated fats and polyunsaturated fats rather than saturated fats.
Healthy Proteins
Because your fat and carb intake are lower, your protein intake will naturally increase. Your diet should include lean sources of protein, such as poultry and fish, to keep your saturated fat intake in check. You will likely find that a diet high in protein leaves you feeling sated longer, thus helping your weight maintenance efforts. With reduced carbohydrate intake, your blood sugar will stay on a more even keel, providing further health benefits.
References
- American Diabetes Association: Hyperglycemia (High Blood Glucose)
- "Diabetes Care"; Standards of Medical Care in Diabetes -- 2008; American Diabetes Association; January 2008
- USDA Center for Nutrition Policy and Promotion: Dietary Guidelines for Americans, 2010 - Balancing Calories to Manage Weight
- University of Wisconsin: Glycemic Index
- American Heart Association; Fats and Oils: AHA Recommendation; September 29, 2010
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