If you've just been diagnosed with diabetes, you probably have a number of questions about how you'll need to change your life--specifically, your diet. Type 1 and 2 diabetes are treated through a combination of diet, exercise and medications. Diet is one of the most effective ways to manage blood sugar, and can also be the easiest. Three approaches diabetics use to maintain the proper blood glucose level are the glycemic index, the diabetic food pyramid and the Create Your Plate methods.
Step 1
Use the glycemic index (GI) if you have problems keeping track of the number of carbohydrates in your day and like having the flexibility to eat properly while out at restaurants and dining at friends' homes. The glycemic index consists of a simple system of rating carbohydrates according to how quickly they make your blood spike. Low-GI carbs are rated from 0 to 54. Medium-GI carbs are rated from 55 to 70, and high-GI carbs are rated above 70. Begin slowly by replacing high-GI carbs such as Corn Chex (a GI of 83) for old-fashioned oatmeal (GI of 48). Look for other ways at lunch, dinner and with snacks to start eating low-GI carbs.
Step 2
Refer to and use the Diabetic Food Pyramid if you need more guidance with your menu planning. Unlike the USDA Food Pyramid that classifies foods strictly by food type, the diabetic pyramid divides foods into six categories based on the carbohydrate content of foods in each category. Foods are divided into breads, grains and other starches; vegetables; fruits; milk products; meat and meat substitutes; and fats, oils and sweets. The pyramid outlines specifics for the number and size of servings for each category, each day. For instance, the breads and grains category is at the bottom because you should eat the most from it--six to 11 servings per day.
Step 3
Use the the Create Your Plate method developed by the American Diabetes Association. The Create Your Plate Method is easy to use, especially when dining out, because there's no measuring of food or looking up carbohydrate ratings. Begin by drawing an imaginary line down the center of a dinner plate. Drawn another line through the middle of one of the halves. You should now have one large area and two smaller areas. Fill the large area with non-starchy vegetables such as spinach, carrots, green beans, cucumbers or mushrooms. Fill one of the smaller areas with starchy foods including whole grain breads, and cooked cereal such as oatmeal, potatoes or corn. Fill the last small area with meat or meat substitutes such as chicken, turkey, seafood, lean cuts of pork, tofu or eggs.
Tips and Warnings
- Begin by weighing your food to check portion sizes. Start slowly and develop lifelong practices.
- Avoid fad diets that recommend eliminating all carbohydrates.
Things You'll Need
- Fresh fruits, vegetables and sea foods
- Food weighing scale
- Food journal
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