A healthy diabetes diet includes a proper balance of carbohydrates, protein and healthy fat. An excellent way to create well-balanced diabetes meals is to use the Plate Method, endorsed by the American Diabetes Association. It provides a simple way to obtain the appropriate percentage of protein and carbohydrates at each meal.
Plate Method
At each meal, about 25 percent of your food should include protein. To use the Plate Method to obtain this percentage, use a 9-inch plate. At breakfast, fill 1/4 of the plate with protein, 1/2 with starchy foods and 1/4 with fruit. At lunch and dinner, fill 1/4 of your plate with protein, 1/2 with non-starchy vegetables and 1/4 with starchy foods. Also include a small piece of fruit and a glass of low-fat or nonfat milk with your lunch and dinner meals. To avoid overeating, pile the food on your plate no higher than the thickness of a deck of playing cards.
Animal Sources of Protein
Some sources of animal protein contain high amounts of cholesterol and saturated fat. If you include animal protein in your 25 percent of food, choose lean sources, such as fish. Aim to include 6 oz. to 9 oz. of fish in your weekly diet. Salmon, trout and herring make particularly healthy choices because of their richness in omega-3 fatty acids. Among poultry and meat, choose skinless chicken and turkey, and select extra lean cuts of beef, such as eye of round roast or steak, top sirloin steak, bottom round roast and steak, sirloin tip side steak, and top round roast and steak.
Plant Sources of Protein
Vegetarian plant-based sources of protein make excellent choices on a diabetes diet. Plant-based protein contains no cholesterol and generally provides fewer calories and less saturated fat than animal-based protein. In addition, plant sources of protein contain dietary fiber, an essential nutrient not found in animal products. Sources of plant-based protein include beans, lentils, dried peas, falafel, hummus, nuts and nut spreads, and soy-based products, such as tofu, edamame, soy milk, soy yogurt, tempeh and soy nuts.
Considerations
Keep in mind that plant sources of protein contain carbohydrate and therefore, eating them will cause your blood glucose levels to rise. A 1/2 cup of black beans, a high-protein legume, contains about 15 net g of carbohydrate -- the count of total carbohydrates minus the grams of fiber -- so counts toward your total percentage of both proteins and carbohydrates. On a diabetic diet, you can safely include about 45 g to 60 g of total carbohydrate per meal. Meat-based sources of animal protein, such as meat, poultry, fish and other seafood, do not contain carbohydrates so they will not affect your blood sugar.
References
- American Diabetes Association: Food and Fitness -- Making Healthy Food Choices
- American Diabetes Association; Food and Fitness -- Ask the Registered Dietician Archives: Do You Have Suggestions for How to Put Together a Good Balanced Meal?; Cassie Rico
- American Diabetes Association: Food and Fitness -- Diabetes Superfoods
- United States Department of Agriculture; Choose My Plate; Food Groups: Protein Foods -- What Foods are in the Protein Foods Group?
- American Diabetes Association: Food and Fitness -- Lean Meats
- Mayo Clinic; Nutrition and Healthy Eating; Cuts of Beef: A Guide to the Leanest Selections; November 19, 2010
