If you have diabetes, you struggle to keep your blood sugar at normal levels. It helps to limit, but not overly restrict, your intake of carbohydrates. It also helps to eat about the same amount of carbohydrates -- about 45 to 60 grams -- at each meal. Also, include two snacks in your daily menu, each containing about 5 to 20 grams of carbohydrates.
Healthy Carbohydrates
You should consume approximately 45 to 60 grams of total carbohydrate at each of your three meals: breakfast, lunch, and dinner. "Total carbohydrate" includes sugar, starch and fiber. Emphasize nutrient-dense foods such as whole grains, legumes, fruits, non-starchy vegetables and low-fat dairy products. To help keep track of your carbohydrate intake for each meal, it may prove beneficial to familiarize yourself with the exchange system established by the American Dietetic Association. This system helps you identify carbohydrate equivalents by categorizing food items into groups according to carbohydrate content.
Whole Grains and Legumes
A serving of whole grains contains about 15 grams of carbohydrate. Some examples of whole grains and serving amounts include these: 1/2 cup 100 percent bran wheat cereal, 1/2 cup cooked oatmeal, 1/2 cup cooked wild rice,1/2 cup cooked bulgur, 1/3 cup of cooked brown rice, 1/3 cup of cooked quinoa, 1/3 cup of cooked barley, 1 slice of whole grain bread, one-quarter of a large whole wheat bagel, or half of a whole-grain English muffin. In terms of legumes, a half-cup of cooked beans, lentils, or split peas each contains about 20 grams of total carbohydrate.
Fruit
As a general rule, one serving of fruit on a diabetes diet should contain about 15 grams of total carbohydrate. Serving sizes of fruit that contain about 15 grams of carbohydrate include these: 1 small piece of raw whole fruit, 1/2 cup of canned fruit,1/2 cup of frozen fruit, 3/4 cup to 1 cup of fresh berries, 3/4 cup to 1 cup of cubed melon, 1/3 cup to 1/2 cup of 100 percent fruit juice, or 2 tablespoons of unsweetened dried fruit.
Non-Starchy Vegetables and Dairy
Non-starchy vegetables make an excellent choice on a diabetic diet because they contain little carbohydrate per serving. You'll find about 5 grams of total carbohydrate in 1 cup of raw non-starchy vegetables, 1/2 cup of cooked non-starchy vegetables, or 1/2 cup of 100 percent vegetable juice. Examples of non-starchy vegetables include broccoli, tomatoes, spinach, lettuce, sprouts, carrots, and mushrooms. Keep in mind that potatoes, corn and green peas are considered starchy vegetables and contain more carbohydrate than non-starchy vegetables: a half-cup of cooked starchy vegetables contains about 15 grams of total carbohydrate. In terms of dairy, there are about 12 grams of total carbohydrate in 1 cup of reduced-fat milk or 2/3 cup of reduced-fat yogurt.
Finding the Right Balance
In addition to keeping track of your carbohydrate intake, include the proper balance of nutrients in your meals. For breakfast, half of your meal should come from starchy foods such as whole grains, a fourth should come from fruit and another fourth from fruit. Keep in mind that low-fat dairy can satisfy your protein requirement for breakfast. Non-starchy vegetables should make up half of your lunch and dinner meals. Lean protein and starchy foods should each make up one-quarter of your lunch and dinner meals. Also include an 8-oz. glass of non-fat milk and a piece of small fruit at lunch and dinner.
References
- American Dietetic Association, Eat Right: Food Nutrient Data for Choose Your Foods: Exchange Lists for Diabetes, 2007
- American Diabetes Association: Food and Fitness -- Fruits
- American Diabetes Association: Food and Fitness -- Non-Starchy Vegetables
- American Diabetes Association: Food and Fitness -- Dairy
- American Diabetes Association: Food and Fitness -- Create Your Plate
- American Diabetes Association: Food and Fitness -- Carbohydrate Counting
