Spreading the amount and types of carbohydrates consumed throughout the day is an essential component of diabetic meal planning. Carbohydrate-controlled diets encourage the consumption of regularly scheduled meals with a variety of foods at each meal. Carbohydrates are found in starchy items such as bread, rice, pasta and potatoes, as well as in fruits, vegetables, milk and juices. Almost all the calories in simple sugars, honey and other sweet items are from carbohydrates.
Schedule Meals
Diabetics should eat three to five meals per day. Skipping meals is a very bad practice. The blood sugar may go too low if you take medication, and you will probably eat more at the next meal, which will make your blood sugar high. Dividing your intake into regularly scheduled meals has immediate positive impact on carbohydrate spacing. Once a regular schedule is achieved, you can make further adjustments to the amount of carbohydrates in each meal. Meals should be consumed around the same time each day.
Serving Size Matters
Servings of common carbohydrate-containing items should provide approximately 15 g of carbohydrate. A grain serving is equivalent to one slice of bread, ½ cup cooked cereal, 1 small potato or ¾ oz. pretzels or tortilla chips. Vegetable servings are generally 1 cup raw or ½ cup cooked or juiced. Fruit servings are 1 small whole fruit, ½ cup canned, ¼ cup dried or 1 cup diced. Dairy serving sizes would be 1 cup low-fat or non-fat milk or 6 oz. yogurt. Meats, eggs and oils provide negligible amounts of carbohydrates, so their calories are digested more slowly. Eating a variety of foods at each meal allows for a more gradual influx of energy, or sugar, to enter the bloodstream.
Some Carbs Are Necessary
Spread the servings of carbohydrate items over the planned meals. Women should plan three to four carbohydrate servings into each meal. Men can plan four to five choices per meal. Carbohydrates are an essential part of a healthy diet; no one should consume fewer than nine servings per day (130 grams of carbohydrate). Severely limiting carbohydrates can have a negative impact on liver, kidney and heart function, as well as decrease the availability of many essential vitamins and minerals.
Balance
Intake, activity and medication will all impact your ability to maintain a healthy blood sugar. Exercise burns energy. Eat a small meal or snack with at least two food groups before and after exercise to provide adequate energy and consistent blood sugar.
Carbs That Are Not Necessary
Sweets and alcohol provide large amounts of carbohydrates in small portions. If you are going to eat sweets or drink alcohol, do so in small amounts and cut back on the other carbohydrate items in the meal. It is important to eat a meal before consuming sweets or drinking alcohol to minimize problems of high or low blood sugar.
