Diabetes Nutrition: An Essential Guide to Eating Well with Diabetes
Understanding Carbohydrates
Carbohydrates have the biggest effect on blood sugar levels, so it's important for those with diabetes to understand how different carbohydrates are broken down and absorbed. Carbs come in three main forms - sugars, starches, and fiber. Sugars are the quickest to raise blood sugar while fiber provides carbs but with less impact. Foods high in fiber, like vegetables and legumes, are excellent choices. Refined grains and added sugars should be limited. Paying attention to portion sizes also helps manage blood sugar.
Counting Carbs
Counting carbs at meals is a useful tactic to understand their impact. A carb serving is about 15g. Most nutrition labels and apps break down the carb grams in foods. Matching insulin or medication doses to carb intake aids blood sugar control. Measuring with cups or weighing food helps determine accurate portions. Tracking daily carb intake over time also reveals which foods steadily raise or lower blood sugar levels. This data guides meal planning tailored for individual needs.
Planning Protein in Diabetes Nutrition
Protein foods like meat, eggs, nuts and dairy help control blood sugar rises after meals. They slow digestion and provide steady energy. Include a protein food like chicken, fish or legumes at every meal. For snacks, nuts or yogurt work well. Diabetes Nutrition Those on intensive insulin therapy may need to count protein grams too to fine-tune doses. In general, aim for at least half your plate to be taken up by non-starchy veggies and a palm-sized portion of lean protein.
Healthy Fats
Not all fats are bad. Unsaturated fats in foods like avocados, olive oil, nuts and salmon benefit blood sugar control and heart health. Use in moderation to satisfy and aid nutrient absorption without raising calorie intake too high. Limit saturated and trans fats often found in processed snacks, fatty cuts of meat and full-fat dairy. Swap butter for olive or avocado oil in cooking. Fish is a great choice two to three times a week.
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