Diabetes occurs when there isn't enough insulin to help cells access the glucose needed to fuel the body. Diabetes is a serious condition affecting nearly 8 percent of the American population. It can lead to blindness, heart disease, stroke, kidney failure and death. Diet plays a significant role in managing diabetes, since it's through food that bodies obtain glucose needed for energy. While a diabetic diet might seem limiting, with planning, you can have nutritious meals for seven days and not eat the same thing twice.
Carbohydrates
Carbohydrates have the most impact on diabetes. Your body converts carbohydrates into glucose that is used as energy in the body. However, the cells in a person with diabetes are not able to access the glucose, which increases blood glucose levels. The first step to meal planning with diabetes, is learning to manage carbohydrate intake. One method is to count the number of carbohydrates you eat, limiting them to 45 to 60 grams a day. Using the glycemic index -- a measure of a carbohydrate's impact on blood glucose -- is another method, although the American Diabetes Association reports that counting your total carbohydrates gives you a better predictor of glucose response than glycemic index. Read food labels to learn the number of carbohydrates in the foods you eat. Purchase a book that lists carbohydrate counts for foods that don't have labels, such as fresh vegetables.
Foods to Avoid
Simple carbohydrate and sugary treats do nothing but increase blood glucose and should be avoided. Instead, have a small piece of fruit or a sugar-free treat. Because diabetes increases your risk of heart disease, avoid food that has been linked to higher incidents of heart problems, such as saturated and trans fats. Also, limit your cholesterol intake to 200 mg and sodium to 2,000 mg a day.
Meal Planning
A healthy diet for a diabetic is basically the same as a healthy diet for everyone else. You should eat lean meats, low-fat dairy, vegetables, fruits and whole grains. The difference is that you need to count carbohydrates to ensure you're not eating too many and increasing your blood glucose level. Carbohydrates are found in most food groups including dairy, starchy vegetables, fruit and whole grains. To help control your carbohydrate intake, the American Diabetic Association recommends that half your plate contain low-carbohydrate vegetables such as dark leafy greens, broccoli, carrots and tomatoes. Lean meat or protein should take up one-quarter of your plate, and starchy foods such as whole grain bread or pasta, beans or potatoes in the remaining quarter. Your meal can also include a glass of non-fat milk and a piece of fruit. Breakfast is slightly different in that half your plate can be starchy foods, one-quarter fruit and one-quarter meat protein. When choosing your starchy options, pick whole-grain or natural foods such as whole-wheat bread or sweet potato, as these have more nutrients and lower impact on blood glucose than their refined or processed counterparts.
Meal Schedule
The goal of glucose management is to ensure that your levels stay as even as possible throughout the day. The National Diabetes Information Clearing House recommends checking with your doctor about the number of meals and snacks you should have during the day and when you should eat them. Once you have a schedule, stick to it. Always have a snack on hand if you can't get to a meal in a reasonable period of time.
References
- National Diabetes Information Clearing House: Diabetes Overview
- American Diabetes Association: Planning Meals
- MayoClinic.com: Diabetes Diet; Create Your Health-Eating Plan; September 2010
- American Diabetes Association: Create Your Plate
- National Diabetes Information Clearing House: What I Need To Know About Eating and Diabetes
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