Carbohydrates, unlike protein and fat, elevate your blood sugar levels. On a diabetes diet, moderate your carbohydrate consumption and aim to eat about the same amount at each meal. Learn how to count carbohydrates in order to keep your blood sugar under control. Also, learn how to distinguish among the four categories of carbohydrates on a diabetes diet: fruit, milk, non-starchy vegetables and starchy foods.
Intake Recommendations
Each of your three main meals on a diabetes diet should include 45 g to 60 g of total carbohydrate. The term "total carbohydrate" means the amount of sugar, starch and fiber in a food or beverage. Since your carbohydrate intake is restricted on a diabetes diet, it is crucial that you choose carbohydrate-containing foods that are nutrient-dense and will help fulfill your dietary needs.
Fruit and Milk
Fruit and milk provide good sources of natural sugar carbohydrates as well as vitamins and minerals essential to your health. Plan to include one serving of fruit with breakfast, lunch and dinner. A serving of fruit equals one small piece of whole fruit, 1/2 cup of fruit, 1/3 to 1/2 cup of 100 percent fruit juice or 2 tbsp. of no-sugar added dried fruit. Choose non-fat or low-fat varieties of milk and yogurt -- this cuts down your intake of calories and saturated fat. You can substitute calcium-fortified soy, almond or rice milk for dairy products. If you do not consume dairy, reduced-fat milk can be substituted for calcium-rich soy milk or almond milk. Drink 8 oz. of milk -– or the equivalent -- at lunch and dinner.
Non-Starchy Vegetables
Non-starchy vegetables are an exceptionally excellent choice of carbohydrate-containing food on a diabetes diet. This is because non-starchy vegetables are naturally low in calories and carbohydrate, yet rich in essential nutrients such as fiber, phytochemicals and vitamins and minerals. Eat at least three to five servings of non-starchy vegetables per day. One serving of non-starchy vegetables is equivalent to 1 cup of raw vegetables, 1/2 cup of cooked vegetables or 1/2 cup of 100 percent vegetable juice.
Starchy Foods
Include starchy foods such as beans and legumes, whole grains and starchy vegetables on a diabetes diet. Legumes such as beans, lentils, chick peas, black-eyed peas, and split peas provide excellent sources of protein and fiber. Choose nutrient-dense whole grains over nutrient-poor refined grains. Examples of whole grains include bulgur, quinoa, brown rice, wild rice, oatmeal made from whole rolled oats, barley, and breads and pastas made from 100 percent whole wheat flour. Sweet potatoes make a great choice. They are high in fiber and vitamin A, but have a low glycemic index. Foods with a low glycemic index produce minor elevations in your blood sugar levels. Each of your meals should include about 3/4 cup to 1 cup of starchy foods per meal.
References
- American Diabetes Association: Food and Fitness – Carbohydrates
- American Diabetes Association: Food and Fitness – Glycemic Index and Diabetes
- American Diabetes Association: Food and Fitness – Create Your Plate
- American Diabetes Association: Food and Fitness – Carbohydrate Counting
- American Diabetes Association: Food and Fitness – Fruit
- American Diabetes Association: Food and Fitness -- Dairy
