Diet and lifestyle choices play a critical role in the management of diabetes. Eating the proper number of calories to maintain a healthy body weight, regulating glucose production and taking additional diabetes medication if necessary will help you avoid serious health complications associated with diabetes. Work with your doctor or dietitian to create a diabetes diet and treatment plan that meets your individual needs.
Calories
Maintaining a healthy body weight will help your body use insulin effectively; excess body fat interferes with insulin sensitivity. If you're overweight, you need to create a calorie deficit help your body convert stored fat to energy. Create a calorie deficit through a combination of eating less and exercising more. It takes a 3,500 calorie deficit to lose 1 lb. of body fat. Cutting between 500 and 1,000 calories daily should result in a loss of 1 to 2 lbs. weekly. Do not cut calories too much -- women need at least 1,200 calories and men 1,500 calories for optimal metabolic function.
Macronutrients
There are three macronutrients -- carbohydrates, protein and fat. Carbohydrates make up the bulk of your diet and can have the greatest impact on blood sugar. The University of Maryland Medical Center recommends that between 45 and 65 percent of your calories come from carbohydrates. Between 25 and 35 percent of your calories should come from fat, with no more than 7 percent of total caloric intake coming from saturated fats. These two recommendations are the same as the 2010 U.S. Dietary Guidelines for Americans. The difference between guidelines for the general population and for diabetics is for protein consumption. The general population may consume between 10 and 35 percent of their calories from protein, but diabetics should consume no more than 20 percent of your calories from protein.
Sodium
Diabetics should follow a low-sodium diet, consuming no more than 1,500 mg of sodium daily. Diabetes and high glucose levels increase your risk for heart and kidney disease, so other risk factors need to be minimized. Following a low sodium diet will reduce blood pressure and help decrease your risk for both kidney and heart disease. According to the National Institute of Diabetes and Digestive and Kidney Diseases, diabetes is the leading cause of kidney failure and hypertension is the second leading cause.
Other Tips
Controlling glucose and insulin levels is the best way to manage diabetes. Choose complex carbohydrates such as whole grains, vegetables, beans and fruits, that have a minimal impact on blood sugar. Regular exercise can help you manage your weight, improve cardiovascular health and boost your metabolism. Practice portion control -- both the quality and quantity of your food matters. Use the American Diabetes Association suggestion for dividing your plate in to four quarters, filling two of them with vegetables and fruit, one with lean protein and one with a low-glycemic carbohydrate. Monitor your glucose levels regularly and discuss any concerns with your health care team.
References
- University of Maryland Medical Center: Diabetes Diet -- Major Food Components
- American Diabetes Association; Nutrition Recommendations and Interventions for Diabetes A position statement of the American Diabetes Association ; January 2008
- National Institute of Diabetes and Digestive and Kidney Diseases: Kidney Disease of Diabetes
- American Diabetes Association: Create Your Plate
- MayoClinic.com; Diabetes Diet -- Create Your Healthy-Eating Plan; Sept. 17, 2010
- 2010 U.S. Dietary Guidelines for Americans
