Managing or preventing diabetes can seem complicated. Carbohydrate counting, glycemic indexes and food labels are valuable tools, but they can be overwhelming. Medication, meal planning and lifestyle modification are essential components of treating diabetes. Effective management of the disease can prevent complications and the development of other chronic diseases such as heart disease, high blood pressure and kidney disease. Here is a simplified meal plan for making diabetes a natural part of life.
Stick to a Schedule
When you eat is just as important as what you eat. Since your body cannot regulate its blood sugar on its own, you need to give it a regular dose of energy. This means eating balanced meals throughout the day. Meals that have a variety of foods will be digested over varying time frames. Carbohydrates, which are found in starchy foods such as bread, rice, pasta, potatoes and corn as well as fruit and vegetables, are digested more quickly. Proteins, which are found in meats, fish, poultry, nuts, beans, soy and dairy products, are digested more slowly. Fats, such as oils, spreads and natural components of other foods such as meats and dairy, are digested slowly but can add extra calories to the meal. Alcohol and simple sugars such as those in cakes, candies, syrup and honey are digested very quickly. Use a balance of foods in each meal to allow for a longer range of blood sugar control. Do not skip meals. Incorporate three to five meals in your schedule each day and follow the same schedule from day to day.
Portion Size
Eat about the same amount of food each day. Your body needs to know what to expect. Your medicines are given in an amount to handle what you usually consume. Eating about the same amount of food on a regular basis allows your medication to work correctly. Avoid sweets, sugars and syrups as much as possible. For special occasions, such as birthdays, eat a well-balanced meal before eating other sweets or treats, such as cake, and keep portions of sweets as small as possible.
Sweets
Sugar and simple carbohydrates cause a spike or jump in your blood sugar because they are digested so quickly. Since a diabetic person's body can't make enough insulin to absorb the sugars, the amount in the blood stays high. High blood sugar is what causes the additional complications associated with diabetes, such as poor circulation, decreased vision and heart disease. Sweets should be avoided as much as possible. Artificially sweetened or dietetic items still contain calories and carbohydrates, so they need to be eaten with caution. Simple carbohydrates include white bread, rice and potatoes. Fruits and fruit juices are also digested quickly. Eating carbohydrate items with foods from another food group, such as cheese or meat, can lengthen the time of release into the bloodstream. Fiber also lengthens the time for digestion, thus counterbalancing the impact of carbohydrates found naturally in fruits, vegetables, whole grains and other complex carbohydrates.
Choose Healthful Foods
Plan for meals and snacks so that the best choices are available. Eating meals on schedule improves the likelihood that you make good food choices instead of those made out of desperation. Keep ready-to-eat vegetables or cheese cubes in the refrigerator, carry nuts in your bag or car, and have a water bottle available to grab a drink on the go. Foods that are close to their natural state and prepared in healthy ways such as baking, boiling or broiling provide nutrients without excess fat or calories. Healthful food choices promote healthy weight. Healthy weight can minimize the need for medication to control diabetes.
Calories Count
Avoid alcohol and other empty calories. Alcohol is digested quickly and does not provide any nutrients for the calories. Alcohol causes blood sugar spikes, and the effects of alcohol can mask signs or symptoms of low or high blood sugar problems. Empty calories are those that provide excess energy without nutritional value. Calories from all sources impact blood sugar, so choosing those that do the most good for the body is essential.
Make It Happen
Plan your meals to fit your schedule and preference. Begin with the protein or meat item, followed by the vegetable, dairy, fruit, and finally, starch and healthy fats. Use minimal amounts of simple carbohydrates in your plan. Choosing a protein component first helps to shift the balance of many typically high-carbohydrate meals. Try using two vegetables instead of any starches. Losing weight if you are overweight can significantly improve your body's ability to maintain its blood sugar naturally.
