Two main types of diabetes exist They are divided not by grades or degrees but by types. Type 1 diabetes is usually developed at a young age and is caused by a total absence of insulin production by the pancreas. Until recent years, it was known as juvenile diabetes. Type 2 diabetes, formerly called adult-onset diabetes, is usually developed later in life, although, tragically, it is seen more and more in young adults and teenagers. Type 2 diabetes results from insulin resistance, usually associated with overweight and obesity. Insulin controls blood sugar levels, but if you haveType 2 diabetes, your cells have become resistant to the action of this critical hormone. The result is high blood sugars.
Carbohydrates
Carbohydrate is the main nutrient influencing your blood sugar levels because it is converted to glucose, or sugar, during the digestion process. Carbohydrates not only include added sugar and sugar found in fruits and dairy, but also include starches found in breakfast cereals, bread, rice, pasta and potatoes. If you have Type 2 diabetes, the more carbohydrates you eat, the higher your blood sugar levels will rise because your insulin is not able to do its job properly. Your blood sugar target corresponds to 70 to 130 mg/dL before eating and lower than 180 mg/dL two hours after eating, according to the American Diabetes Association, although your doctor may recommend different numbers.
Amount of Carbohydrates
Most Americans eat as much as 100 g of carbohydrates per meal, but the American Diabetes Association recommends limiting them to 45 to 60 g per meal as a starting point. For example, a slice of bread, 1/3 cup of cooked rice or pasta, 1/4 of a large baked potato, a small piece of fruit, 2/3 cup of plain yogurt, 2 small cookies or 1 tbsp. of syrup each provides 15 g of carbohydrates. Fats, oils, poultry, meat and fish do not contain carbohydrates, while non-starchy vegetables provide very little. You can mix and match these foods to have the right amount of carbohydrates at each of your meal. Monitoring your blood sugars before and after eating will give you information about how your body is handling the amount of carbohydrates you eat.
Carbohydrate-Restricted Diets
If you do not achieve a good blood sugar control with your current carbohydrate intake, consider a carbohydrate-restricted diet. A study done with Type 2 diabetics showed that following a low-carb diet resulted in improved diabetes control for up to 44 months, compared to a low-fat diet, as published in the May 2008 issue of "Nutrition & Metabolism." In this study, Type 2 diabetics restricted their carbs to about 20 to 30 g per meal. Endocrinologist Dr. Surender K. Arora supports the use of low-carb diet providing a minimum of 10 g of carbohydrates per meal, for managing Type 2 diabetes, as published in the July 2005 paper of "Nutrition & Metabolism." Consult your doctor before modifying your carbohydrate intake, especially if you are taking medications or insulin.
Meal Planning
A healthy diabetic meal should include plenty of non-starchy vegetables because they are a good source of fiber, vitamins and health-protective antioxidants, but contain very few calories and carbohydrates. Include 1 to 2 cups at most of your meals. Complete your meal with a serving of protein, which can help stabilize your blood sugar levels, by including either fish, seafood, poultry or meat, and add 1 to 2 tbsp. of healthy fats from olive oil, avocado slices, nuts or nut butter. Once you have this foundation, add some carbohydrates according to your personal budget.
Meal Examples
For example, you could have a big salad of leafy greens drizzled with extra-virgin olive oil and balsamic vinegar, with a few slices of avocado and a few walnuts, served with a chicken breast or salmon fillet. Alternatively, you could have a big helping of broccoli or asparagus served with a dollop of butter and accompanied with pork loin or steak cooked in olive oil. These meals have less than 5 to 10 g of carbohydrates. If you aim for 25 g of carbohydrates per meal, simply add a small serving of fruit to complete. If you are more active and can tolerate 45 g of carbohydrate, have a medium baked potato and a small serving of fruit to complete your meal. Monitor your blood sugars to ensure your carb intake is appropriate for you. Consult your doctor before modifying your carbohydrate intake, especially if you are taking medications or insulin.
References
- American Diabetes Association: Tight Diabetes Control
- American Diabetes Association: Carbohydrate Counting
- "Nutrition & Metabolism"; The Case for Low Carbohydrate Diets in Diabetes Management; Surender K. Arora et al; July 2005
- "Nutrition & Metabolism"; Low-carbohydrate Diet in Type 2 diabetes: Stable Improvement of Bodyweight and Glycemic Control During 44 Months Follow-up; Jörgen V. Nielsen et al.; May 2008
- Metabolism Society: Position Statement on Diabetes
