Meal planning can be one of the hardest parts of managing diabetes. There are many options for diabetic meal planning, including the plate method, the food guide pyramid, carbohydrate counting, exchange lists and the glycemic index. According to the American Dietetic Association, there is no one diet for all people with diabetes.
Keys to a Healthy Eating Plan
No matter which approach you use for meal planning for diabetics, the American Dietetic Association suggests three keys to creating a healthy eating plan for managing diabetes and controlling blood sugar levels. The first key is consistency in meal timing. Plan meals and snacks at regular times each day. The second key is consistency in amounts at meal and snack times. Try to consume about the same amount of food at each meal or snack. And the third key is to choose the right foods to support a healthy weight and heart.
Consistency in Meal Timing
Consistency in meal timing is important in helping the body to regulate and control blood sugar levels. This is especially important for those taking insulin, especially multiple injections of insulin. Skipping meals or late meal times may lead to excessively low blood sugar levels (hypoglycemia), which can be dangerous. In addition, late or missed meals can cause over-eating at the next meal as the appetite increases.
Consistency in Amounts
Trying to eat the same amount of food, especially carbohydrate-containing foods, at each meal is important in helping the body maintain a healthy blood glucose level. For example, consuming a high-carbohydrate meal of bread, pasta and dessert could raise blood sugars dangerously high. But under-consuming carbohydrate foods, especially when taking certain diabetic medications and especially insulin, could result in dangerous low blood glucose levels. Try to balance serving sizes of carbohydrate foods at each meal time.
Choosing the Right Foods
Deciding how much of which foods to eat is probably the most challenging part of the diabetic diet for many. Good health depends on eating a variety of foods that contain the right amounts of carbohydrate, protein, healthy fats, as well as vitamins, minerals, fiber and water. According to the American Dietetic Association, a healthy daily meal plan includes starchy foods like breads, cereals, pasta, rice, other grains, starchy vegetables, such as beans, corn and peas, and a variety of non-starchy vegetables, fruits, meat, fish, poultry, cheese, milk and yogurt, and healthy fats.
Diabetic Superfoods
In addition to choosing a variety of foods to support a healthy weight and heart, the American Diabetes Association recommends some diabetic superfoods. Diabetic superfoods contain nutrients that promote good health for a variety of reasons. These include beans, dark green leafy vegetables, citrus fruits, sweet potatoes, berries, tomatoes, fish high in omega-3 fatty acids, whole grains, nuts, and fat-free milk and yogurt. Add one or more choices of these foods to your daily meals.
