You can safely consume a lot of carbohydrates on a healthy diabetes meal plan. Most of your meals, in fact, will include about 75 percent carbohydrates and 25 percent protein. The proper balance -- and the right portion -- of carbohydrates at each meal helps provide healthy nutrition without creating dangerous spikes in your blood sugar levels. Complex carbohydrates prove kinder to your diabetes than refined carbohydrates.
Breakfast
Include starchy foods and fruit -- two sources of carbohydrates -- at each breakfast meal. The American Diabetes Association recommends this balance: one-half starch, one-fourth fruit and one-forth protein. Whole grain cereals and breads make healthy starches. When possible, choose fresh fruit over canned; fresh fruit produces less effect on your glucose levels. Choose lean sources of protein to reduce saturated fat in your diet. For a simple breakfast menu that meets guidelines, try a bowl of oatmeal made with nonfat milk, topped with almonds and banana slices. Or make an egg sandwich on a toasted whole wheat English muffin with an orange on the side.
Lunch
Lunch includes carbohydrates in the form of nonstarchy vegetables, starchy foods, fruit and milk. The balance of foods on your lunch plate should match that of your breakfast plate. You also should include a small piece of fruit and an 8 oz. glass of nonfat milk with your lunch. If you like sandwiches for lunch, start with a multigrain bread and add lean protein, such as skinless chicken or turkey. Load the sandwich with nonstarchy vegetables, such as tomatoes, sprouts, leafy green lettuce, spinach, onions, green peppers and onions, and top it with mustard or balsamic vinegar.
Dinner
Your dinner meals contain the same balance of carbohydrates as your noon meals. Try a stir fry dish that includes broccoli, carrots, celery, onions, pea pods, kale and thin strips of extra lean beef. Serve over brown rice. Another healthy, well-balanced dinner choice includes ham with a baked sweet potato and a medley of nonstarchy vegetables, such as Brussels sprouts, cabbage, green beans and onion. You also could try whole-wheat spaghetti with marinara sauce, mushrooms, onions, celery, spinach and broccoli. For protein, add skinless chicken. Include fruit and nonfat milk with your dinners. For variety, try a bowl of berries topped with plain nonfat yogurt or a smoothie made with fruit, nonfat milk and ice.
Considerations
When planning your meals, keep in mind that not all vegetables belong in the same category. While most green and red vegetables fall into the nonstarchy vegetable category, a number of vegetables get counted as starches. Examples of starchy vegetables include corn, peas, potatoes and sweet potatoes. Some types of food also belong to more than one category. Beans provide a healthy source of protein, but also contain carbohydrates. Milk also provides a good source of protein, but its sugar content makes it also count as a carbohydrate.
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