Although people with Type 2 diabetes, also known as adult-onset diabetes, have a problem metabolizing sugar, this form of diabetes isn't necessarily insulin-dependent. If you're able to adjust and monitor your diet, you can often control your blood glucose level. This can help you avoid diabetes medications as well as insulin therapy. Proper regulation of carbohydrates is one facet key to a healthy Type 2 diabetic diet.
Step 1
Establish the number of carbohydrate exchanges you can have within a day. The American Diabetes Association estimates that the average adult can have anywhere from nine to 12 carbohydrate exchange servings a day. The College of Medicine at the University of Vermont places this exchange range higher, coming in at 12 to 15 servings. Talk to your doctor to determine the number of carbohydrate exchange servings that should be part of your diet.
Step 2
Break up these exchanges across three separate meals. Breakfast, lunch and dinner should contain about three to four carbohydrate exchange servings each. One "carb" exchange is equivalent to 15 g of carbohydrates.
Step 3
Account for snacking. If you're someone who tends to snack, accommodate for any carbohydrates eaten at these times throughout the day.
Step 4
Determine the sources of carbohydrates. The American Diabetes Association says that there are three basic forms of carbohydrates: sugar, starch and dietary fibers. These carbohydrates are found in a variety of foods, including breads, cereals, pastas, fruits, starchy vegetables, legumes, cookies, cakes, candies, chips, sodas, juices, marinades, condiments and dairy products such as milk and yogurt.
Step 5
Pay close attention to serving size. Most foods have established serving sizes, from which you can find the exact number of carbohydrates. The University of Vermont provides some guidance on the amount of carbohydrates contained in common foods--for example, a slice of bread contains 15 g; a cup of skim milk contains 12 g; a can of soda contains 40 g; and an average cup of raw vegetables contains 5 g of carbohydrates.
Step 6
Measure your food portions to make sure you know how many grams of carbohydrates you're actually eating. It's difficult to eyeball a serving size, and doing so is rarely accurate.
Step 7
Check your blood glucose levels regularly. Measure your blood glucose levels before you eat, then measure again 90 minutes after each meal. This can help to ensure that you're keeping your glucose levels within a healthy range. The average range is 70 to 130 mg/dl before a meal and less than 180 mg/dl afterward. Talk to your doctor to make sure this range is healthy for you and your condition.
Tips and Warnings
- Keep a food diary to help track not only your carbohydrate intake, but to follow your blood glucose levels.
Things You'll Need
- Food scale
- Measuring cups
- Blood glucose monitor
- Food diary
