What Does A Diabetes Diet Involve?
A diabetes diet requires one to have three meals a day at regular intervals. This helps you use the insulin that your body produces more efficiently.
Creating A Plan
The Plate Method
The American Diabetes Association suggests a simple method of meal planning. It focuses on eating more vegetables. Follow these simple steps when you prepare your plate:
- Fill 50 percent of your plate with non-starchy vegetables such as spinach, carrots, and tomatoes.
- Fill 25 percent of your plate with protein, such as tuna, lean pork, or chicken.
- Fill the remaining 25 percent with a whole-grain food, such as brown rice.
- Include good fats like nuts or avocados in small amounts.
- You could add a portion of fruit or dairy products and a drink of water or unsweetened tea or coffee.
Counting Carbohydrates
Carbohydrates break down into glucose and, hence, have the maximum impact on your blood glucose level. To help control your blood sugar, you need to learn to calculate the number of carbohydrates you are consuming so you can modify and adjust the insulin dosage accordingly. It’s vital to keep track of the number of carbohydrates in each meal.
Choose Your Foods
One serving in a category is called a “choice.” A food choice has approximately the same amount of carbohydrates, protein, fat, and calories. And, it has the same effect on your blood glucose as a serving of every other food in that same category. For instance, starch, fruits, and milk include choices that are 12 to 15 grams of carbohydrates.
Recommended Foods
- Fruits
- Vegetables
- Whole grains
- Legumes, such as beans and peas
- Low-fat dairy products such as milk
- Fruits
- Nuts
- Legumes, such as beans and peas
- Whole grains
- Avocados
- Nuts
- Canola, olive, and peanut oils
Foods To Avoid
- Saturated fats: Avoid consuming high-fat dairy and animal proteins such as butter, beef, sausages, and bacon. Also, limit the intake of coconut and palm kernel oils.
- Trans fats: Avoid consuming trans fats found in processed snacks, baked goods, shortening, and stick margarine.
- Cholesterol: High-fat dairy products and high-fat animal proteins are sources of cholesterol. Egg yolks, liver, and other organ meats are all high in cholesterol. Aim for no more than 200 milligrams (mg) of cholesterol a day.
- Sodium: Aim to consume less than 2,300 mg of sodium each day.
