Last week I discussed eating for the prevention of diabetes. This week I am covering the nutrition guidelines for eating with diabetes.
If you have diabetes, diet plays a key role in controlling blood sugar. You probably already know the cornerstones of a diabetes diet — moderate portions of healthy foods and regular mealtimes. Now, the guidelines from the American Diabetes Association can help you make even better choices about what you eat.
The main challenge of the diabetes diet is learning how to incorporate carbohydrates into the daily intake. Carbohydrates are the body's main energy source. During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood sugar. About half of your daily calories should come from carbohydrates. Focus on the healthiest carbohydrates:
· Fruits
· Vegetables
· Whole grains
· Legumes (beans, peas and lentils)
· Low-fat dairy products
To help control your blood sugar level, eat about the same amount of carbohydrates every day, spaced throughout the day. If you eat more or less carbohydrates than usual at a given meal or from day to day, your blood sugar level may fluctuate.
Be sure to choose fiber-rich foods – these foods involve either insoluble or soluble fiber. Dietary fiber includes all parts of plant foods that your body can't digest or absorb. High fiber food choices slowly raise blood glucose levels and therefore are better for diabetics. High fiber foods should have at least 3 grams of fiber per serving.
Lastly, remember the importance of portion control, too. Although carbs are an essential part of your diet, they're easy to overdo. Read food labels (see sample label below) to determine serving sizes and use them. To discourage overeating, skip second helpings and share restaurant meals.
Rebecca
