Food is made up of a mix of carbohydrate, protein, and fat. You can think of these as the building blocks for your body. Healthy foods not only provide those building blocks, they provide the extra bonus of vitamins, minerals, and fiber. Choosing healthy foods is the best way to give your body the energy it needs to do daily activities and the things that you love!
Following a healthy, balanced meal plan can help you:
• Lower your A1C (average blood glucose over the past 2–3 months)
• Lower your blood pressure
• Improve your cholesterol levels
• Lose weight or maintain your current weight
• Increase your energy level
• Prevent or delay diabetes complications
What Is a Diabetes Diet?
People often ask which diet is best for managing diabetes. But there is no ideal diet or meal plan that works best for everyone with diabetes. In fact, research has shown that many different ways of eating can work for people with diabetes. The types of meal plans that can be used to manage diabetes include Mediterranean style, low fat, lower carbohydrate, vegetarian, and the DASH (Dietary Approaches to Stop Hypertension) eating pattern.
For people who are overweight, cutting calorie intake is important regardless of the type of meal plan they follow, because it helps with weight loss. Losing a moderate amount of weight can make it easier to control A1C, blood pressure, and cholesterol levels. A moderate amount of weight is about 7% of your body weight. For a person who weighs 200 pounds, for example, that is about 14 pounds.
What Is a Meal Plan?
A meal plan is a guide that tells you how much and what kinds of food to choose at meals and snack times. Some people may refer to a meal plan as an eating plan, food plan, or diet. All of these essentially mean the same thing. Your plan should fit your schedule, culture, and eating habits. The right plan for you should help you keep your blood glucose, blood pressure, cholesterol, and weight on track. For more information on how to create a healthful meal plan, see Chapters 6 and 7.
Can My Meal Plan Change Over Time?
Yes. Some people with type 2 diabetes are able to control their disease with just diet and physical activity. But over time, many people need to add medications, and sometimes insulin, in order to control their blood glucose. Though people with type 1 diabetes have to take insulin from the start, their needs will change as well. Having to add new medications, change your insulin dose, or adjust your meal plan does not mean that you have failed at managing your diabetes. Most people can expect their health-care provider to make changes to their treatment plan over time.
Tracking your blood glucose level can help you fine-tune your plan. A blood glucose monitor allows you to check your blood glucose level at any point in time. Some providers may have you check your blood glucose at certain times to get an idea of how well your meal plan, exercise routine, and medications are working together. Talk to your health-care provider about whether you should be checking your blood glucose. Those on insulin can especially benefit from this.
Can Healthy Eating Still Taste Good?
Many people assume that eating healthy means giving up all of your favorite treats and restricting yourself to bland meals. This is not true. There are a lot of tasty, flavorful foods and recipes out there that are also good for you. You don’t have to eat the same thing every day or give up your favorite foods. It’s all about controlling portions and making the best choices most of the time.
Who Can Help with Diabetes Meal Planning?
This book will answer some of the most commonly asked questions about nutrition and diabetes. You’ll find the information you need to make good food choices and plan diabetes-friendly meals and snacks. We’ve also included some recipes and practical tips to get you started.
Working one-on-one with a registered dietitian (RD or RDN) is also recommended. Ask your health-care provider if he or she can refer you to an RD who has experience in diabetes or is a certified diabetes educator (CDE). An RD can help you figure out your food needs based on your desired weight, lifestyle, medications, and health goals. Even if you’ve had diabetes for many years, a visit with an RD can help. Appointments with an RD are covered by many insurance plans.
Diabetes education classes are another option. If you haven’t attended a diabetes education class, ask your health-care provider for a referral to a local program. These programs include information on meal planning as well as other components of diabetes care. For now, it’s important to learn the basics. Let’s get started with what you need to know about including carbohydrate in your meal plan.
You’ve probably heard about carbohydrate if you have diabetes. Many things affect your blood glucose, and one of them is the amount of carbohydrate you eat. Foods with carbohydrate, such as fruits, starchy foods, and dairy products, don’t have to be off limits, but knowing how much to eat is important.
How Many Grams of Carbohydrate Can I Eat Each Day?
There is no one amount of carbohydrate that is best for everyone with diabetes. We are all different shapes and sizes, so each person has different needs when it comes to nutrition. The type of diabetes you have, the medications you are on, and many other factors will determine the amount that is best for you.
Blood glucose levels are affected by many factors, including what you eat, when and how much you exercise, available insulin in your body, medicines, hormones, and stress. Of all the foods you eat, those with carbohydrate affect your blood glucose the most. The key to keeping blood glucose levels in your goal range is to balance the food you eat with your physical activity and any pills or insulin you take. If you check your blood glucose, you can use those results to help you fine-tune your meal plan. Finding a way to balance all of these factors is important so you can feel your best, do the things you enjoy, and lower your risk of diabetes complications.
Your health-care team can help you find that balance. Work with them to develop an individualized meal plan that will help you meet your diabetes goals. Your provider can help you set these goals, which might include:
• Losing a certain amount of weight
• Lowering your A1C (average blood glucose over past 2–3 months)
• Lowering your blood pressure
• Improving cholesterol levels
Looking for a Place to Start?
If you haven’t set up an individualized plan yet, you can start with a goal of about 45–60 grams of carbohydrate per meal. However, some people may need more and some people may need less. Want more information about carbohydrate counting? Turn to Chapter 7.
Work with your health-care team to create the best meal plan for you. Discuss how many grams of carbohydrate to include at each meal and whether or not to include snacks. Over time, you’ll learn what works for you and what doesn’t.
What Are the Different Types of Carbohydrate?
Did you know there are three main types of carbohydrate in food? They are:
• Starches
• Sugars
• Fibers
You’ll also hear terms such as “naturally occurring sugar,” “added sugar,” “low-calorie sweeteners,” “sugar alcohols,” “reduced-calorie sweeteners,” “processed grains,” “enriched grains,” “complex carbohydrate,” “refined grains,” and “whole grains” used to discuss carbohydrate.
No wonder knowing what kind and how much carbohydrate to eat can be confusing!
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