Traditionally, diabetic patients were told to avoid sugars and sweets to control diabetes. Counting carbohydrates is an alternative method to incorporate just about any food into the diabetic diet. Food choices, however, play a key role in the quality of intake as well as the amount of food you can consume.
Starches
Choose whole grain varieties of breads, pasta and cereal. These choices give a feeling of satiety and help stabilize blood glucose levels. Note that potatoes, corn and peas fall into the starch category and must be counted into your carbohydrate total. Starches should represent no more than one fourth of the food you eat.
Vegetables
Plan to fill at least half of your plate with non-starchy vegetables. They are naturally low in carbohydrate, high in fiber and loaded with beneficial vitamins and minerals. Prepare raw or steamed vegetables to optimize micro-nutrient intake. Stay away from high-calorie sauces, butter and full-fat salad dressing.
Fruits
Fresher is always better. The carbohydrate count is equal for 1 small apple, ½ cup unsweetened applesauce and ½ cup apple juice. Choose a variety of different colored fruits and vegetables---five servings all together---to ensure adequate vitamin and mineral intake.
Dairy
You need two or three servings of dairy each day to meet calcium needs. Pick fat-free milk, low fat cheese, or yogurt sweetened with artificial sweeteners. If you are used to whole milk, try to gradually work your way down to skim milk.
Meats
Do not count meats into your carbohydrate count unless they are breaded or contain other starchy additions such as noodles. Use low fat cooking methods such as baking, broiling, or roasting. Make your portion size 3 to 4 ounces, which is the size of a deck of cards.
Fats and Sweets
Limit fats and sweets to promote weight loss and to decrease cardiovascular risk. When you choose fats, include unsaturated options such as olive oil, nuts, seeds and avocados. Use sweetener instead of sugar to limit carbohydrate consumption. When you are presented with an occasion---such as a birthday party---where you want to have that slice of cake, you will need to cut back on other carbohydrates to compensate. This is often at the expense of healthier foods such as fruits and whole grains. However, on occasion, this is acceptable and makes it easier to remain compliant.
Free Foods
You do not have to include these foods into your carbohydrate total! Examples of free foods include: sugar free ice pops; sugar free gelatin; and diet drinks. Double check food labels to ensure products are truly free foods.
References
- Journal of the American Dietetic Association; Using Carbohydrate Counting in Diabetes Clinical Practice; Sandra Gillespie, MMSc, RD; August 1998.
- American Heart Association, relationship between diabetes and heart disease
