Diabetes is a chronic metabolic disorder characterized by high blood sugar levels that can cause a range of complications if left unmanaged. One of the most important ways to manage diabetes is through dietary intervention. Proper nutrition can help individuals with diabetes maintain healthy blood sugar levels, prevent complications, and improve overall health and quality of life.
In this article, we will provide a comprehensive overview of diabetes diet guidelines, including what to eat if you are diabetic, foods to avoid, and tips for meal planning and preparation.
What to eat if you are diabetic
Complex Carbohydrates:
Complex carbohydrates are an essential component of a healthy diet for individuals with diabetes. These carbohydrates are broken down slowly in the body, which helps regulate blood sugar levels. Foods that are high in complex carbohydrates include whole grains, legumes, vegetables, and fruits.
Some examples of complex carbohydrates include:
Brown rice
Quinoa
Whole grain bread
Oatmeal
Sweet potatoes
Lentils
Chickpeas
Black beans
Apples
Berries
Oranges
Grapefruit
Lean Proteins:
Protein is an essential nutrient that helps build and repair tissues in the body. However, not all proteins are created equal. When choosing protein sources, it’s important to opt for lean options that are low in saturated fat.
Some examples of lean proteins include:
Skinless chicken or turkey
Fish, such as salmon, tuna, and cod
Legumes, such as lentils, chickpeas, and black beans
Low-fat dairy products, such as Greek yogurt and skim milk
Tofu
Egg whites
Healthy Fats:
Contrary to popular belief, not all fats are bad for you. In fact, healthy fats are essential for overall health and can help to regulate your blood sugar levels.
Some examples of healthy fats include:
Avocado
Nuts, such as almonds, walnuts, and pistachios
Seeds, such as chia seeds and flaxseeds
Olive oil
Canola oil
Fiber:
Fiber is a type of carbohydrate that cannot be digested by the body. However, it plays an essential role in regulating blood sugar levels and promoting digestive health.
Some examples of high-fiber foods include:
Whole grains, such as brown rice, quinoa, and whole-grain bread
Fruits, such as apples, oranges, and berries
Vegetables, such as broccoli, carrots, and sweet potatoes
Legumes, such as lentils, chickpeas, and black beans
Nuts and seeds, such as almonds, chia seeds, and flaxseeds
Water:
Staying hydrated is essential for individuals with diabetes. Drinking enough water can help regulate blood sugar levels and prevent dehydration, which can lead to a range of complications.
Foods to avoid if you are diabetic
Simple Carbohydrates:
Simple carbohydrates are quickly broken down in the body, which can cause a rapid increase in blood sugar levels. If you have diabetes, you should avoid or limit foods that are high in simple carbohydrates, such as:
Candy
Soda
Juice
Pastries
White bread
White rice
Potatoes
Pasta
Saturated and trans fats:
Saturated and trans fats are unhealthy fats that can increase the risk of heart disease and other diabetes complications in people with diabetes. Foods that are high in these types of fats include:
Red meat
Processed meats, such as bacon and sausage
Butter
Cheese
Fried foods
Margarine
Shortening
What about salt? Can you eat salt if you are diabetic?
If you have diabetes, it’s important to monitor your sodium intake, but you don’t necessarily have to avoid salt altogether.
While salt doesn’t directly affect blood sugar levels, it can raise blood pressure and increase the risk of cardiovascular disease, which is already a concern for people with diabetes. Therefore, it is recommended that people with diabetes limit their salt intake to 2,300 milligrams per day or less.
However, this amount may vary depending on individual health needs, so it’s always best to consult with a healthcare provider or registered dietitian to determine the appropriate amount of sodium for your specific condition.
Additionally, there are ways to flavor food without adding salt, such as using herbs, spices, or other low-sodium seasonings.
Type 2 diabetes is often a progressive disease that is preceded by a long period of elevated blood sugar. In fact, for most people who are finally diagnosed with diabetes, medical experts believe they have been on the path for 5 to 10 years. Therefore, most of them have already lost about half of their insulin-making capability.
Although it’s impossible to undo your lifestyle of the last decade, you can take some steps to stop the progression or even reverse diabetes. Recent studies show that losing weight can delay the onset of pre-diabetes or delay its progression to type 2 diabetes. The keys to prevention and management of diabetes or preventing its complications include a healthy diet, regular exercise, and creating an environment that fosters general healthy living.
For instance, losing a few pounds earlier on when your glucose levels start rising can greatly improve your blood sugar levels, blood pressure, triglycerides, cholesterol levels, and more.
It is vital for people to get to their ideal weight especially if they have type 2 diabetes or pre-diabetes. Robert Huizenga, MD, an associate professor at the University of California says that people should be athletically fit and have no excess fat.
A diet of healthy eating and 90 minutes of exercise 6 days a week is the best way to manage type 2 diabetes even without medications.
For most people, this is easier said than done. However, with perseverance, commitment, and a positive attitude, you can achieve your ideal, healthy weight. You can set small and achievable goals first and add new goals gradually as you succeed in meeting the small goals.
Research studies recommend setting a small goal of losing about 5 to 7% of the weight you started with in order to improve your health and lower blood sugar, with the intention of keeping the pounds off.
What are the Symptoms of Type 2 Diabetes?
The symptoms of type 2 diabetes usually develop very slowly and this is the main reason why most people may have it and not know it. Here are some of the symptoms you should look for:
Increased hunger: Since the body does not have enough insulin to move glucose into the cells, your organs and muscles will be depleted of energy thus triggering intense hunger.
Frequent urination and increased thirst: When excess sugar builds up in your bloodstream, your tissues lose excess fluid to the bloodstream. This is the main reason why you tend to feel thirsty and may urinate and drink more than usual.
Weight loss: Although most people with diabetes tend to eat more than usual in order to relieve intense hunger, they may also lose weight. Since the body does not have the ability to metabolize sugar, it uses the alternative energy stored in fat and muscles. You end up losing calories and excess sugar in your urine.
Blurred vision: In case your blood sugar level is too high the fluid in the lenses of your eyes may also be pulled off into the bloodstream. This affects your ability to see or focus.
Fatigue: Since your cells are deprived of glucose, you become easily irritable and tired.
Some darkened areas on the skin: If you have type 2 diabetes, you may have some patches of velvety, dark skin in the creases and folds of your body. This is quite common in the neck and armpits. This condition is known as acanthosis nigricans and in most cases, it’s a sign of insulin resistance.
Frequent infections and slow-healing sores: Your ability to resist infections and heal wounds may be affected.
Tingling and numbness of the feet and hands
Impotence
Are there any Forms of Natural Treatment for Diabetes Available Today?
Figleaves
Due to its anti-diabetic properties, diabetics need less insulin when using fig leaf extract for treating diabetes. The extract should be taken first thing in the morning preferably with breakfast. Alternatively, your fig leaves can be boiled in freshly boiled water and taken as a tea.
Black seed
Nigella Sativa, also known as black seed has been used for over 2000 years to treat numerous diseases including diabetes, pancreatic cancers, acne, and more.
Diabetics should take 6 teaspoons of black seed oil per day for 7 days. Take black seed oil three different times. Then take 4 teaspoons per day for 4 days; 2 in the morning and 2 in the evening. Follow by taking two teaspoons per day for two days.
Fenugreek
Take 10 to 30 grams of fenugreek with each meal per day. However, you should not take fenugreek at the same time as other medications. Wait at least one hour before taking it. Do not take more than 90 grams because it might cause nausea and stomach upset. Common side effects of fenugreek include gas and diarrhea.
Cinnamon
A study done by Khan and associates in 2003 reported cinnamon as a good natural treatment for diabetes. 60 diabetic people were tested and a third of them were given a placebo. The results were quite impressive with glucose down about 18% and the overall health of the group increased. The results also showed reduced levels of triglycerides and LDL cholesterol. Taking about a teaspoon of cinnamon per day is critical to softening your cell membranes. Cinnamon reduces your need for insulin because it actually mimics insulin.
Grape seed extract
Grape seed exact performed quite well in studies conducted in Toyama, Japan, Portsmouth, UK, and Romania in 2009. Grape seed extract is great for setting up strong defensive mechanisms against the reactive oxygen that is produced by hyperglycemic conditions and protecting the liver cells. Grape seed extract comes in 50 to 100 mg capsules but, do not take more than 300 mg per day.
Olive oil
The University of Jaen has been researching the consumption of olive oil and preventing diabetes. They found that an olive oil-rich diet can help prevent diabetes. Olive oil can help reduce your blood sugar levels including triglycerides and LDL. Reducing your cholesterol levels can help prevent various diseases including atherosclerosis, cardiovascular disease, and diabetes.
It’s essential to keep in mind that, the prevention of diabetes actually begins with proper diet and weight management. The Mediterranean diet has proven to be very beneficial in the prevention and treatment of diabetes by using coconut oil and olive oil, which are rich in monounsaturated fats instead of saturated fats. Drink about ¼ cup of the oil. You can also mix one teaspoon of olive oil and one tablespoon of lecithin especially if you prefer using lecithin.
Bitter melon
Bitter melon contains insulin-like properties which is the main reason why it works well with diabetes treatment. The insulin-like properties help in lowering glucose levels in blood and urine. Juice bitter melon and take it on an empty stomach first thing in the morning. You can also grind the seeds into a powder and eat them or use the bitter melon to make tea.
Vitamin C
Studies show that using between 100mg and 600mg of vitamin C can help normalize your blood glucose levels in as little as 30 days. Diabetics have complications of too much sugar in the body which can eventually lead to nerve damage and eye problems.
How Can You Create the Right Diet for Diabetes?
The term “diabetes diet” in this context refers to the food that is eaten every day and is not simply a short-term solution to lose weight or treat diabetes temporarily. You should choose a diabetes diet plan you will adhere to for the rest of your life. Therefore, fad diets that eliminate several food groups are not recommended because they are unsustainable.
The best diabetes diet should be customized to your needs without focusing only on cutting calories but also on making the most of the calories you consume.
A healthy diet should be rich in vegetables, fruits, low-fat dairy, heart-healthy oils, and whole grains. It should also encourage lowering your salt intake and healthy preparation of food such as broiling, roasting, grilling meats, and baking. Another essential element of a healthy diabetes diet is limiting saturated fats. Daily calories from saturated fats should be less than 7%. Also, you should avoid trans fats and limit your daily calorie intake to less than 200 milligrams.
Stick to a low-carbohydrate diet and choose lean proteins to keep you energized and full without too much fat. Some of the good sources of protein include poultry without skin and lean fish. If you prefer pork or beef, choose lean cuts, trim off the fat and avoid frying food. Stick to low-fat or non-fat dairy options for yogurt, cheese, milk, and other dairy products.
What are the Recommendations for a Healthy Diabetes Diet?
Eat 3 meals per day, and be sure to include healthy snacks as needed to help regulate blood glucose.
Eat appropriate proportions
Maintain a regular meal schedule by eating at the same time each day.
Sip low-calorie beverages or water throughout the day.
Eat more vegetables
What are some of the plant foods used for the Treatment of Diabetes?
There are numerous plans that can be used for diabetes treatment, especially for people with type 2 diabetes. These plants include:
Buckwheat
Coffee
Cloves
Brewer’s yeast
Sage
Peas
Broccoli
Okra
Most of these foods are rich in vitamins, minerals, and fiber which are vital for good health in diabetics. Some new studies show that plant foods such as coffee, cloves, and cinnamon may actually help insulin and aid in fighting inflammation.
Cinnamon extracts improve glucose metabolism which triggers insulin release and cholesterol metabolism. On the other hand, clove leaf extracts improve insulin function and also lower LDL, total cholesterol, triglycerides, and glucose. Recent studies show that some compounds in coffee reduce the risk of developing diabetes by increasing insulin sensitivity.
What do High and Low GI mean?
The GI ranks food according to the rate at which they are broken down by the body to form glucose.
High GI foods are quickly converted into glucose. Examples of foods with a glycemic index include potatoes, oranges, sweetened drinks, and white bread.
A low Glycemic Index diet mainly incorporates foods that are slowly converted into energy and typical examples include beans, milk, berries, leafy vegetables, and whole-grain bread.
Since low GI foods are broken down more slowly, they don’t cause spies (sharp increases) in your blood sugar level compared to foods with a high glycemic index. Therefore, they are a good option for maintaining stable blood sugar levels.
Foods with a low glycemic index leave you feeling full over a longer period of time.
Can a low Glycemic Index (GI) Diet Prevent Diabetes?
A low GI diet can be effective for diabetics if they apply portion control to foods with high carbohydrate content. Foods with high glycemic index are broken down quickly causing blood sugar levels to rise very sharply. This is particularly dangerous for people with diabetes as the ability to control blood sugar levels is greatly reduced or almost non-existent.
What are the Advantages of a Low GI Diet?
Their nutritional value is higher compared to high GI food equivalents
Reduce the demand for insulin immediately after eating
Provide energy for prolonged periods and it’s unlikely that you’ll feel hungry before it’s time for the next meal
You can eat a varied diet
It’s easier to follow food choices with glycemic index charts
Do low GI diets have any disadvantages?
The main disadvantage of a low GI diet for diabetics comes if the carbohydrate content of a meal is too high for the body to cope with. For instance, bran-based cereal is typically low GI but it contains a high carbohydrate value.
The carbohydrate content of a large portion of bran-based cereal could be too high for people with diabetes which may cause their blood sugar levels to rise very high.
However, this should not be a problem if people with diabetes apply if portion control to foods that have a high carbohydrate content.
What low GI foods are suitable for people with diabetes?
Whole grains
Unsweetened dairy products
Lean meats
Non-starchy vegetables
Legumes
Care must be taken with vegetables and fruits because their GI value can vary significantly.
Low GI fruits include grape fruit, kiwi fruit, plums and berries.
High GI fruits include mangoes, pears, oranges, bananas, raisins and dates.
Low GI vegetables include cabbage, peppers, cauliflower and lettuce.
High GI vegetables include potatoes, sweet corn, beetroots, parsnips and carrots.
What is the Atkins diet?
The Atkins Diet is a low carbohydrate diet plan that was created by Robert C. Atkins in 1972. The diet emphasizes fats and protein while restricting carbohydrates. It has several phases for losing weight starting with a low carbohydrate diet.
Can the Atkins diet help control diabetes?
The Atkins Diet limits carbohydrates in order to change the metabolism of the body from metabolizing glucose for energy to converting fat for energy.
According to Dr. Atkins, the main reason why most low-fat diets fail is that dieters feel hungry and the Atkins diet is much easier because dieters generally feel satisfied when they eat adequate fiber, protein, and fat. Since the Atkins Diet emphasizes avoiding carbohydrates, it can certainly help diabetes.
Is alcohol bad for diabetics?
Beyond all the safety and health concerns about alcohol, people with diabetes need to be very cautious. The action of some diabetes medications and insulin is to lower blood sugar. Therefore, diabetics should not drink on an empty stomach or when their blood glucose is low.
Keep in mind that there is a risk of developing hypoglycemia up to 24 hours after drinking. Therefore, if you have diabetes and want to drink alcohol, you should always check your blood sugar level before drinking, eat before drinking and keep an eye on what and how much you are drinking.
You should also check your blood sugar level before retiring to bed and make sure it is within the safe level (100 to 140 mg/dl).
The symptoms of hyperglycemia and too much alcohol can be very similar; dizziness, disorientation, and sleepiness. Always wear a diabetes ID if you are hypoglycemic to ensure that nobody will confuse hypoglycemia for too much alcohol. This will ensure that you get proper assistance and treatment.
When you are designing a diabetic meal plan, you need to carefully calculate your calorie intake; specifically, the calories that come from carbohydrates.
Some diabetics just avoid carbohydrates altogether and consume only meat and green vegetables.
Avoiding all carbs may be a great solution for those with extreme willpower, but most of us are still human after all and do want to still enjoy a wide selection of foods (in moderation!), so let’s take a look at some other simple diabetic meal plan options…
A good diabetic meal plan needs to contain carbohydrates!
Here’s the good news – if you totally avoid carbohydrates, it can actually cause damage to your body in the long run, so you don’t have to worry about cutting out all the tasty bread, etc…there’s still a place for it in a healthy and balanced diet for diabetics.
diabetic menu plans
The second bit of good news is that there are some good carbohydrates that are full of antioxidants and have a low glycemic index, thus helping to body control and manage its blood sugar level.
Ok – enough of the science – let’s get down to the actual details of how you can go about creating a great meal plan for yourself to manage your diabetes. It should also be noted that most diabetic eating plans are extremely healthy for diabetics and non-diabetics alike, so if you are cooking for more than just yourself, you don’t have to worry about the other person.
You’ll actually be doing them a favor by providing more healthy meals.
Sample of a whole day diabetic meal plan.
Breakfast Ideas
Get yourself 2 (two) four-and-a-half-inch waffles.
Include three-quarters of a cup filled with blueberries.
Get a good cup of yogurt to aid your digestion.
Finally, have a cup of tea or coffee to help ease into the day and speed up food digestion.
Lunch Ideas
For those who want a simple lunch, you may want to try one of the following:
Turkey sandwich with whole wheat bread, one piece of fruit, and some carrots or cucumber sticks with light dip.
Chicken breast or tuna with a green salad, topped with light salad dressing and some low-fat yogurt.
Turkey wraps with whole wheat wrap, low-fat salad dressing for flavor, and spinach, tomato, and other vegetables of your choice. 1 piece of fruit for your sweet tooth.
Dinner Ideas If you’re used to enjoying a hamburger from time to time, you may want to switch up the beef for turkey or chicken, and the white bun for whole wheat and you’ll be well on your way to having a diabetic dinner meal.
Just because you are making some changes to your diabetic meal plan, doesn’t mean that your meals have to be bland at all. In fact, you may even find the meals more flavorful once you start to look at alternative ingredients and complementary dishes that can enhance the flavor of each other.
Similar to the lunch and breakfast plans, you’ll want to stick to lean meat and veggies, and try to limit the number of carbs that you are getting. There are so many resources and ideas online that you should easily be able to find a few staple meals that you can add to your regular rotation.
For me personally, here is my current favorite diet for diabetes:
Ground turkey with Tex Mex
Frozen vegetable mix (usually oriental style mix with beans, onions, mushrooms, and broccoli) seasoned with garlic powder, pepper, a little bit of soy sauce, and Tabasco.
Lentils (added to the vegetables)
Then on top of that, I like to put Pico de Gallo to get a nice balance of hot and cold, spicy and sour in the meal.
So there we have it! – get started on your Diabetic Meal Plan and you’ll feel much better for it!
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It is important for everyone to eat a healthy diet, regardless of their diabetes status. However, for people with diabetes, eating nourishing foods in the recommended portions comes with numerous important benefits, such as:
Lowering blood sugar: Maintaining blood glucose levels within the recommended range helps diminish diabetes symptoms as well as reduce the risk of diabetes-related complications.
Achieving a healthier weight: This is commonly associated with better A1C results and improved general health.
Can you create your own healthy diabetes diet plan?
A healthy eating plan is basically a diet that helps control blood sugar levels. This means eating healthy foods in moderation at regular times.
A healthy diabetes diet plan is an eating plan that contains foods that are naturally low in calories and fat and rich in vitamins and nutrients. Some of the key elements of a healthy eating plan include vegetables, whole grains, and fruits. In fact, what most people refer to as a “diabetes diet” is actually the best diet plan for almost everyone.
Why should you create a diabetes diet plan?’
If you’ve been diagnosed with prediabetes or diabetes, your physician will not only advise you on whether or not to start taking medication but also recommend that you consult a dietitian or other diabetes health specialists to help you create a customized healthy eating plan.
A diabetes diet plan will help you manage your weight, control your blood glucose, and reduce the risk of heart diseases, such as high blood fats and high blood pressure.
Eating extra fat and calories can contribute to a rise in blood sugar levels. If unchecked, consistently high blood sugar levels (hyperglycemia) can lead to long-term complications, including heart, kidney, and nerve damage.
Making healthier food choices and keeping track of your eating habits can help maintain your blood sugar levels within your target range.
Studies show that weight loss can make it easier for people with type 2 diabetes to control their blood sugar. A healthy diabetes diet plan provides a nutritious way to lose weight and maintain it within your desired range. Weight loss also comes with numerous other health benefits, including building self-confidence, especially for people who are overweight or obese.
A healthy diabetes diet plan advocates for eating 3 meals per day and adhering to a regular meal schedule. You can consult a registered dietitian who will help you design a diabetes diet based on your specific health goals, lifestyle, and tastes. They will also recommend ways of improving your eating habits, including tips such as serving portion sizes that match your body mass and activity level.
Which foods should you include in your diabetes diet plan?
Choose healthy nutritious foods such as fiber-rich foods, good fats, heart-healthy fish, and healthy carbs.
1. Foods high in fiber
Dietary fiber is usually sourced from parts of various plant foods that can’t be digested or absorbed by the body.
Fiber-rich foods include vegetables, nuts, whole grains, fruits, fish, and legumes, such as peas and beans. Heart-healthy fish such as mackerel, sardines, tuna, and salmon are high in omega-3 fatty acids, which have been linked to a lower risk of heart disease. Stay away from fried fish as well as fish with high mercury levels.
2. Healthy carbohydrates
Complex carbohydrates (starches) and simple carbohydrates (sugars) are broken down into blood glucose during digestion. Go for healthy carbs such as whole grains, fruits, vegetables, legumes, and low-fat dairies such as cheese and milk.
Avoid food and drinks with added sugars, fats, and sodium.
3. Good fats
Foods high in polyunsaturated and monounsaturated fats can help lower cholesterol levels in the body. Choose ‘good’ fats such as nuts, avocado, peanut, olive, and canola oil.
Remember, all fats contain high amounts of calories, so you should not overdo them.
Which foods should you avoid?
Numerous studies have linked diabetes to an increased risk of stroke and heart diseases, largely as a result of the accelerated development of hardened and clogged arteries.
Saturated fats: Stay away from high-fat dairy products as well as animal protein such as hot dogs, bacon, butter, sausage, and beef.
Trans Fats: Avoid processed snacks and processed snacks, which are high in trans fats.
Cholesterol: Some of the most common sources of cholesterol are animal fat proteins and high-fat dairy products. People with diabetes should limit cholesterol to 200 mg per day.
Sodium: Limit your sodium intake to 2,300 mg per day or less, especially if you have diabetes and high blood pressure.
How do you create a diabetes diet plan?
You can use several approaches to design a diabetes diet plan that will help you control your blood sugar levels. In most cases, you may need the informed help of a dietitian while creating a plan that works for your specific health needs and goals. Some of the methods used include:
1. The plate method
This method offered by the ADA (American Diabetes Association) focuses on increasing the amount of vegetables in your diet. According to the plate method, half of your plate should contain non-starchy vegetables, such as tomatoes, carrots, and spinach. A quarter of your plate should be made up of protein, such as chicken, lean pork or tuna. The last quarter should be filled with whole grain items, such as starchy vegetables or brown rice. Add good fats in small amounts and a serving of dairy or fruit.
2. Choosing foods
Your dietitian may recommend choosing specific food items to help plan your meals and snacks according to your health goals. These food lists typically include categories such as proteins, carbohydrates and fats. Each food choice contains almost the same amount of calories, fat, carbs, and protein as a serving of all the other foods in the same category. Therefore, these foods have similar effects on blood sugar levels.
3. Counting carbs
Carbohydrates have the biggest impact on blood sugar levels primarily because they are broken into glucose and absorbed directly into the bloodstream.
Therefore, to help maintain your blood sugar levels within your target range, you may have to keep track of your carbohydrate intake (in each meal and snack) so you can adjust your insulin dose accordingly.
Your dietitian will teach you how to read food labels, measure food portions, and calculate carbohydrate content.
4. GI (Glycemic Index)
The glycemic index can also be used to choose foods, especially carbs. This index ranks carbs-containing foods according to their effects on blood sugar levels. Your dietitian can help you determine whether the method of using the GI index to select foods is right for you.
Sample menu (1 day)
Breakfast: Veggie omelet (2 egg whites and 1 whole egg), topped with low-fat cheese and fruit.
Snack: Low-fat or non-fat Greek yogurt plus berries.
Lunch: Salad (leafy greens or dark lettuce) topped with chickpeas and chicken breast with vinegar and olive oil dressing.
Snack: Sliced veggies and hummus.
Dinner: Steamed broccoli, grilled salmon, and quinoa.
Adopting and adhering to a healthy diabetes diet plan is the best way to control your blood sugar levels and lower the risk of complications. Moreover, you can tailor your diet plan to suit your health goals, including weight loss.
The bottom-line
In addition to helping manage your diabetes, a healthy diet also provides other benefits. For instance, due to the generous amount of veggies, fiber, and fruit recommended by a diabetes diet, adhering to it can help reduce your risk of certain types of cancers and cardiovascular diseases.
If you have already been diagnosed with diabetes or prediabetes, it is important to partner with your dietitian and doctor to create a healthy eating plan customized according to your heeds, tastes, and goals. Keep in mind that straying away from your prescribed diabetes diet increases your risk of hyperglycemia (high blood sugar levels) as well as other serious diabetes-related complications.
Carb counting is essential for diabetes patients because it helps them control their blood sugar levels. In some cases, doctors recommend targeting daily carb ranges as part of a customized diabetes meal plan.
Research shows that 30.3 million adults in the United States have diabetes, and 85 million have prediabetes. Although diabetes is incurable, it can be managed by regulating blood sugar levels. Diabetes typically develops when the body is unable to use insulin correctly or when it does not produce enough insulin.
If you have diabetes you must be careful about your diet because consuming certain foods in excess might lead to consistently high blood sugar levels. Persistently high blood sugar can cause complications such as hearing and vision loss, heart disease, and neuropathy (nerve damage).
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How does carb counting work?
Keeping track of the number of carbs in your food is very important when it comes to controlling your blood sugar levels.
However, you should keep in mind that carb counting is more than simply avoiding ice cream or chocolate cravings, as some seemingly healthful vegetables and fruits might also be high in carbohydrates that may cause blood sugar spikes.
There are various techniques for counting carbs and determining how rapidly specific foods affect blood sugar levels.
For instance, you can use the GI (glycemic index) system to count carbs, with higher scores showing the rapid effect on blood glucose. A diet comprising of low-GI foods typically leads to a gradual, more controllable rise in blood sugar levels.
Dietitians and doctors will help you work out the number of carbs you should consume daily and suggest a meal plan to help you maintain a nutritional, healthful balance.
Nowadays, nutritionists and doctors work closely with individuals to calculate and determine the ideal caloric intake as well as carbohydrate percentages, rather than a fit-all solution for all diabetes patients. This also helps individuals with the servings they need.
These amounts may due to a wide range of factors, such as the person’s activity level, height, weight, and whether they are under medication.
Goals of carb counting for diabetics
It is essential to note that carb counting should not be used as a substitute for using prescribed medications for managing diabetes. The main goal of carb counting is to maintain steady blood sugar levels in order to prevent diabetes-related complications and improve energy levels and overall health.
Before using carb counting to help manage diabetes, you should consult a doctor, diabetes educator, or nutritionist to determine:
Recommended foods
The recommended daily intake of carbs
Whether carb counting is actually appropriate for your condition
The number of carbs recommended may vary depending on the severity of your condition as well as the type of diabetes you have. Your doctor will help you determine the ideal carbohydrate and calorie intake.
Carbohydrate Counting
In order to calculate the number of carbs you consume, it is important to know which food items contain carbs and their GI and caloric value.
One gram of carbohydrates contains 4 calories. This will help you calculate the number of calories a particular meal or snack is providing. There’s no fit-all number of carbohydrates that is ideal for everyone with diabetes. Nutritionists customize the daily carbs target based on disease progression and individual needs.
In order to keep track of your carb intake, it is essential to understand the nutritional information on food labels. Some labels describe nutrient servings per half portion, so you should be certain exactly how many carbohydrates a snack or meal provides.
Take note of the number of carbs per serving and add these to your total daily carbs allowance.
For instance, there are about 15 grams of carbs in each of the following foods per serving:
A small apple
1 tsp of jelly
1/3 cup of rice or pasta
1/2 cup of starchy vegetables
A slice of bread
Non-starchy vegetables contain about 5 grams of carbs per serving.
Tips for counting carbs
Carb counting may seem challenging for people who’ve just started doing it because it forces them to think about meals and snacks differently, and you might take some time to get used to it.
Here are some tips that will make carb counting easier:
Count carb totals in mixed dishes by the cup. Cups are more effective when it comes to portion control. A fist is about the size of a one-cup serving. You can also count tablespoons depending on the number of carbs in a level tablespoon of food.
Consume smoothies in moderation. A 12 oz smoothie that contains juice might contain more carbs than a regular soda.
What are carb-heavy foods?
The main nutrients in most dishes include carbohydrates, fat, and protein. Carbs are available in unhealthful and healthful forms. The GI score of food indicates its potential impact on the body, especially for people with diabetes.
Fruits, non-starchy vegetables, and whole grains are full of a variety of energy-producing minerals, vitamins, nutrients, and fiber. Therefore, these foods are very important for normal growth and development. Vegetables contain healthful carbs that provide these benefits but the carbs in sugary drinks and food offer little nutritional value.
Foods that contain high carbohydrate content
Foods with high carb content include the following:
Fruits: Bananas, oranges, melons, grapefruits, apples, and mangoes.
Legumes: Peas, beans, and lentils.
Drinks: Soft drinks, sugary energy drinks, juices, and sports drinks.
Snacks: Candy, cookies, cake, and some dessert-type foods.
Some vegetables
When you choose carbs carefully and watch how much and when you eat, you can still enjoy your favorite foods without worrying about dangerous spikes in blood sugar.
Non-starchy and starchy vegetables
Starchy vegetables are typically higher in carbs than their non-starchy counterparts.
Examples of starchy veggies include:
Peas
Potatoes
Butternut squash
Fresh beets
Sweet potatoes
Pumpkin
Non-starchy veggies include:
Celery
Asparagus
Carrots
Broccoli
Lettuce
Tomatoes
Spinach
Green beans
Zucchini
Peppers
Healthful sources of fat and protein
Eggs are a good source of healthful protein. Other healthful sources of fat and protein include tofu, pumpkin seed, tempeh, and cheese. Understanding which foods are healthful sources of fat and protein helps people with diabetes avoid carbs-heavy foods.
There are numerous healthful sources of protein, such as:
Whey protein
Fish, such as rainbow trout, salmon, and cod
Turkey and chicken breast
Eggs
Nuts, including peanuts and almonds
Good sources of fat typically include:
Grass-fed butter
Oils, including flax, avocado, virgin coconut, hempseed, and flax
Nuts and seeds
Avocado
The bottom line
Carb counting is particularly essential when it comes to managing blood sugar levels. However, if you have diabetes you should not use carb counting as a replacement for medical treatment. It is also essential to consult a nutritionist or doctor who will calculate the ideal amount of daily carbs for your individual needs and health goals.
Breakfast Ideas
Carbohydrates have the biggest impact on blood sugar levels primarily because they are broken into glucose and absorbed directly into the bloodstream.
