Diabetes is a serious condition affecting 8.3 percent of the American population. People with diabetes don't produce or are unable to use insulin to assist cells in accessing glucose. Untreated, it can lead to blindness, heart disease, kidney failure and death. Diabetes is treated through a healthy diet and, in some cases, through insulin therapy. While diabetes requires managing what you eat, meal options are vast. With planning, you can have a variety of meals over the course of a month.
Counting Carbohydrates
Your body converts carbohydrates to glucose to be used for energy. However, if you have diabetes, this system doesn't work, resulting in too much glucose in the blood. Limiting carbohydrate intake helps keep blood glucose levels down. Your doctor can recommend the amount of carbs you should eat each day. The American Diabetes Association suggests 45 to 60 g a day. Limiting carbs doesn't mean you have to avoid them altogether. Amy Campbell, a nutritionist at Joslin Diabetes Center says, "There aren't any foods that are 'off-limits.' Rather, one just needs to learn how to spend his or her grams of carbohydrate wisely over the course of the day."
Breakfast
The American Diabetes Association recommends that one-half of your breakfast include a starch such as whole-grain toast or oatmeal. Another one-fourth should be fruit, preferably fresh, for fiber, vitamins and minerals. The last one-fourth is protein from eggs, meat or soy. Mix and match items from these food groups to develop a variety of breakfast options over 30 days. For example, one morning you can have a breakfast shake with fat-free milk or plain yogurt, fresh or frozen fruit, and wheatgerm. Another day you can add sugar-free chocolate whey or soy protein powder instead of fruit and instant coffee for a mocha. Another option is a breakfast sandwich with whole-wheat bagel, lean bacon or ham and low-fat cheese. Or use eggs instead of meat.
Lunch and Dinner
The American Diabetes Association recommends that one-half of your plate for lunch and dinner contain nonstarchy vegetables, such as lettuce, broccoli, cauliflower, tomatoes, cucumber, mushrooms or peppers. One-fourth of your plate should include starch from whole-grain bread, rice or pasta, potatoes, beans or corn. The last one-fourth should have a protein source from meat, poultry, seafood, tofu, eggs or cheese. Add a glass of skim milk or other small carb such as a whole-grain roll. Similar to breakfast, mix and match foods from these groups to come up with different combinations over the course of the month. One option is the traditional meat and potatoes meal with a large salad, lean meat such as chicken and sweet potatoes. Stir fry with lean pork and whole-grain rice or fajitas with chicken and whole-wheat tortillas is another option. Sandwiches and salads make a quick and healthy lunch or dinner.
Foods to Avoid
To make the most of your carb allowance, avoid carbs that provide little nutrition, such as sugary treats, chips and processed foods. Diabetics are at higher risk of developing heart disease, so avoid foods high in saturated and trans fats, such as fatty cuts of beef and processed foods. If you enjoy red meat, choose lean options and limit it to no more than four times over the course of a month. Limit cholesterol intake to 200 mg and sodium to less than 2,000 mg a day as well.
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