Diabetic Diet Guidelines
diabetic diet does not mean having to eat specialized foods or
expensive organic or pre-packaged foods.
In fact, a diabetic
diet is not much different than simply eating healthier.
By selecting the
right foods and sticking to regular meal times, you can help control
your blood sugar levels.
A weight loss diet for diabetics is not a restrictive diet.
It is rich in nutrients and low in calories and
should be rich with vegetables, fruits and whole grains.
need to be consistent with your meal plan and avoid excess calories and
fats in the foods you select as this can create an increase in blood
Of course watching those high sugary foods is always a must when trying
to manage glucose levels.
Diabetic Diet Meal Plan
A proper diabetic diet meal plan can help you
diabetes and blood sugar
levels. Your plan should include scheduling and establishing
a routine for eating your meals.
You should focus on eating
about the same amount of carbs each day and meal.
Having consistency in your meal plans and carbohydrate and calorie
intake can help control blood glucose levels.
many carbs or calories at any given time or a given day can cause
fluctuations and make it more difficult to manage your diabetes.
Secondly your meal plan should plan out portion sizes of the foods you
By eating smaller meals more often you are helping keep
your blood sugar under control.
You should have about 50% -
55% of calories from carbs, 30% from fats and about 10% to 15% from
Lastly your meal plan should include food selections. The key
to managing diabetes is choosing the right foods especially your
You want to focus on complex carbohydrates
versus simple carbs.
Simple carbs are primarily sugars and
offer very little nutritional value.
On the other hand,
complex carbs are starchy foods that break down into sugars slowly so
the blood sugar levels rise gradually.
For diabetics, the
body is able to manage complex carbs easier even with insulin
Counting Carbs or Calories
With your diabetic diet plan, you may be wondering if you should count
carbs or calories - or both. Because carbohydrates are what
effect the blood glucose levels the
most, many diabetics choose to count carbohydrates versus counting
However, if you are a diabetic and overweight, then
one of your goals should be to lose weight.
To lose weight
you must consume fewer calories than you burn, so counting calories may
be what you choose in order to achieve weight loss.
If you learn to eat healthier foods, watch your portions and manage
when you eat, you may not need to count either calories or
However, until you have fully adjusted to
eating healthier you should probably count one or the other until you
get a feel for what your meal plans should be.
Although counting either carbs or calories, or both, can seem like a
pain and extra work, it is a great way to get control of what foods you
Knowing just how many calories, carbohydrates,
fats, etc. you eat will help you adjust and learn to eat
If you want to track the foods you eat, just use this excel spreadsheet
to track calories, fats, protein, carbohydrates and net
carbs. This file will even calculate the Weight Watcher
points value if you are a Weight Watchers member.
If you do
not have Microsoft Excel, visit the weight loss tools for a link to a
free, compatible software that will open this file.
Diabetic Diet Food Tracker
To save this file to your computer, simply right mouse click on the
link and select "save as".
Selecting Healthy Foods
people with diabetes choose their
foods based on the Glycemic
The Glycemic Index is used to measure
carbohydrates and the rate in which they breakdown in your body and how
it impacts blood sugar levels.
A GI of 55 or less is a low
index food and does not impact the blood sugar level to the same extent
a high GI food does.
Carbohydrate foods with an index of 70
or greater should be avoided if at all possible for
You don’t have to understand or use the glycemic index in order to
select good carbs.
Starting with just some good common sense
can go a long way to eating healthier and selecting better
We all know that cupcakes, cookies and candies are
high in sugars and are not a good choice. We also know that
meals rich in vitamins and other nutrients are healthier for us and a
Adding veggies, fruits and protein to every meal is yet
another way to use some common sense and eat healthy.
Carbohydrates can sometimes be more difficult in what to
select. The American Diabetes Association has created the
Diabetes Food Pyramid to make it easier for you to the right choices
and build your diabetic diet.
Check out this article on the Diabetes Food Pyramid for your diabetic
Stress can cause many health issues including rising blood sugars. See how stress impacts your diabetes.
Exercise and Diabetes
Exercising is a great way to lose weight, get healthy and manage glucose levels. Read this article to learn more.
Weight Loss Plateaus
Have you hit a plateau and can't seem to get the scale moving again? Check out these tips to get beyond the hump and start losing today.