Following a proper diabetes diet plan can help stabilize your blood sugar, or glucose, levels and keep them within a healthy range. Carbohydrates are your body's main source of fuel, but cause an increase your blood sugar levels. For blood sugar management, it is essential that each of your meals contain the recommended amount of carbohydrates.
Carbohydrates Per Meal
Each of your three main meals -- breakfast, lunch and dinner -- should include between 45 and 60 g of total carbohydrate, according to the American Diabetes Association. Your diet should also include two healthy snacks. In general, each of your snacks should contain between 5 and 20 g of total carbohydrate. However, if you are planning to exercise after your snack, it is appropriate for your pre-workout snack to contain as many as 30 g of total carbohydrate.
Total Carbohydrate
Your total carbohydrate intake consists of sugar, starch and fiber. Two types of carbohydrates -- sugar and starch -- elevate your blood sugar levels, but fiber does not. When you consume sugar, it immediately gets absorbed into your bloodstream during the digestion process. Starch takes longer to digest because your body must first break it down into sugar molecules. Fiber does not get broken down -- it simply passes through your digestive tract.
Healthy Food Choices
When choosing starches, avoid refined grains like white bread and processed cereal, as these foods cause a rapid rise in blood sugar. Instead, choose whole grains such as barley, bulgur, wild rice, whole oats, quinoa and 100 percent whole wheat bread. Other good sources of starch include peas, corn, potatoes, butternut squash, plantains and beans. Sharply curtail your intake of foods and drinks that contain added sugars like cookies and regular soda. Choose foods with naturally-occurring sugars such as low-fat dairy products and fruit. Diabetic-friendly, high fiber foods include raw nuts, whole grains, black beans, lentils, apples and other fruit with edible skin, raspberries and other fruits with edible seeds and non-starchy vegetables such as broccoli and spinach.
Considerations
Reading food labels can help you determine the amount of carbs in your meal. You should also keep general serving sizes in mind to keep track of how many carbohydrates you are consuming. For example, foods that contain 15 g of total carbohydrate include 1 small piece of fruit, 1 slice of bread, 1/3 cup of pasta or rice, 1/2 cup of cooked beans and 2/3 cup of plain fat-free yogurt.
References
- American Diabetes Association: Food and Fitness -- Sugar and Desserts
- American Diabetes Association: Food and Fitness -- Snacks: Snacking Smart with Diabetes
- American Diabetes Association: Food and Fitness -- Carbohydrates
- MayoClinic.com; Nutrition and Healthy Eating -- Glycemic Index Diet: Losing Weight with Blood Sugar Control, Nov. 2009
- American Diabetes Association: Food and Fitness -- Making Healthy Food Choices
- American Diabetes Association: Food and Fitness -- Whole Grain Foods
