Diabetes: Eating Right
Maintaining a healthy diet is important for everyone,
but it is especially important for people with diabetes
. Following the right
meal plan can make all the difference to a person struggling to keep
their blood sugar under
control. But, what is the right meal plan?
How much of which food group should you eat?
Along with a visit to a dietician, this guide should help answer
questions you may have.
Understanding Carbohydrates and
Fiber
Carbohydrates are one of the
major food categories (the others include proteins and fats). They provide fuel for the body in the
form of glucose. Glucose is a
sugar that is the primary means of
energy for all of the body's cells.
There are two ways to classify carbohydrates -- simple and
complex. Simple carbohydrates are sugars -- like glucose, sucrose,
lactose and fructose. They are found in refined sugar and in fruits.
Complex carbohydrates are the starches, which are the simple sugars
bonded together chemically -- they are found in beans, nuts,
vegetables and whole grains. Complex carbohydrates are considered
healthier mostly because they are digested by the body slowly,
providing a steady source of energy. They also contain valuable
amounts of fiber.
Carbohydrates, rather than fats or proteins, have the most
immediate effect on your blood glucose since carbohydrates are broken down directly into sugar early during
digestion. It is important to eat the suggested amount of carbohydrate at each meal,
along with some protein and fat.
Carbohydrates are mainly found in the following food groups:
- Fruit
- Milk and yogurt
- Bread, cereal, rice, pasta
- Starchy vegetables
What Is Carbohydrate Counting?
Carbohydrate counting is a method of meal planning that
is a simple way to keep track of the amount of total carbohydrate you eat each
day. It helps allow you to eat what you want. Counting grams of carbohydrate and
evenly distributing them at meals will help you control your blood glucose.
Instead of following an exchange list, with carbohydrate counting
you monitor how much carbohydrate (sugar and starch) you eat daily.
One carbohydrate serving is equal to 15 grams of carbohydrate.
With carbohydrate counting, you plan your carbohydrate intake
based on what your pre-meal sugar is and your intake or insulin dose
can be adjusted. Carbohydrate counting can be used by anyone and not
just by people with diabetes that are taking insulin. If you eat
more carbohydrates than your insulin supply can handle, your blood
glucose level goes up. If you eat too little, your blood glucose
level may fall too low. These fluctuations can be managed by knowing
how to count your carbohydrate intake.
A registered dietitian will help you figure out a carbohydrate
counting plan that meets your specific needs. For adults, a typical
plan generally includes three to four carbohydrates at each meal,
and one to two carbohydrate servings as snacks.
With carbohydrate counting, you can pick almost any food product
off the shelf,
read
the label, and use the information about grams of carbohydrates
to fit the food into your meal plan.
Carbohydrate counting is most useful for people who take multiple
daily injections of insulin, use the insulin pump or who want more
flexibility and variety in their food choices. However, it may not
be for everyone, and the traditional method of following food
exchange lists may be used instead.
How Much Fiber Should I Eat?
Fiber is the indigestible part of plant foods. It plays an
important role in the digestive process as it helps move foods along
the digestive tract, adding bulk to stool to help it pass through
the bowel. In addition, diets high in fiber are associated with
lower risks of obesity, hypertension, heart disease and strokes.
Fiber also:
- Delays sugar absorption, helping to better control
blood glucose levels.
- Binds with cholesterol and may reduce the level of
'bad' LDL cholesterol in the blood.
- Is a good source of vitamins and minerals.
- Helps prevent constipation and reduces the risk of
certain intestinal disorders.
- Promotes weight loss by helping to decrease caloric intake. (It adds bulk to the food we eat, making you feel fuller.)
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