With diabetes, your daily diet can have a big impact on your condition. When planning your diet, there are 4 key things to keep in mind: carbohydrate (sugar and starch) compounds, fiber, fat, and salt. Here is information about them to help you better understand.
Carbohydrates
Carbohydrates provide energy, and they affect blood sugar faster than fat or protein. They are mainly obtained from the following foods:
- fruit;
- milk and yogurt;
- Bread, cereals, rice, and noodles;
- Starchy vegetables, such as potatoes, corn, and beans.
- Some carbohydrates are simple, such as sugar. And some carbohydrates are more complex, such as those found in beans, nuts, vegetables, and whole grains.
- Complex carbohydrates are better because the body takes longer to digest them. They provide a steady stream of energy and fiber.
Carbohydrate counting
Some of you may have heard of “carbohydrate counting,” which means keeping track of the carbohydrates you eat each day. Counting the grams of carbohydrates and dividing them evenly between meals can help control blood sugar.
If you eat more carbohydrates than your insulin can handle, your blood glucose levels will rise. If you eat too little, blood glucose levels may fall too low. These shifts can be regulated by counting carbohydrates.
One serving of carbohydrates is equivalent to 15 grams.
A dietitian can help find a plan for counting carbohydrates that meets your specific needs.
Amount of carbohydrate intake for adults
For adults, a typical plan includes eating 2-4 servings of carbohydrates per meal and 1-2 servings of carbohydrates as a snack.
You can pick almost any food off the shelf, read the label, and use the information about carbohydrate grams to incorporate that food into your meal plan.
Anyone can control their blood sugar with carbohydrate counting. It’s most helpful for patients who take insulin more than once a day, use an insulin pump, or want more flexibility in their food choices.
Fiber
Get fiber from plant-based foods (fruits, vegetables, whole grains, nuts, beans, and legumes), which helps with digestion and blood sugar control.
People who eat a high-fiber diet are less likely to develop high blood pressure and heart disease.
Fiber-based foods
- Fresh fruits and vegetables.
- Cooked dry beans and peas.
- Whole wheat bread, cereals and crackers.
- Brown rice.
- Bran foods.
It’s best to get fiber from food, but if you can’t get enough fiber, taking fiber supplements may help. These fiber supplements include psyllium, methyl fiber, wheat dextrin, and calcium polycarboxylate.
Take fiber supplements in slowly increasing amounts, which can help prevent gas and cramping. When increasing fiber intake, it is also important to get enough fluid.
Fats
People with diabetes are more likely to develop heart disease, so limit your intake of unhealthy fats, such as saturated and trans fats.
The main sources of saturated fat are cheese, beef, milk, and baked goods.
Avoid trans fats because they are bad for your heart. Check the ingredients list to see if it contains “partially hydrogenated” oils.
Also, know that if a product says “0 grams of trans fat,” it may actually contain up to half a gram of trans fat per serving.
Recommendations for healthy eating
- Choose lean meats.
- Don’t eat fried foods. Instead, bake, broil, grill, roast, or boil.
- Choose low-fat or fat-free dairy products. Count them in your daily carbohydrate count.
- Use vegetable cooking spray or low-cholesterol margarine.
- Pick vegetable oils instead of animal fats.
- A dietitian can provide more information on how to prepare and choose the right fats.
Salt
Diabetes increases the risk of developing high blood pressure, as does too much salt. Your doctor or dietitian may ask to limit or avoid the following foods.
- Salt and seasoned salt (or salt seasoning);
- Set meals of potatoes, rice, and noodles;
- Canned meats;
- Canned soups and vegetables containing salt;
- Cured or processed foods;
- Ketchup, mustard, salad dressings, other condiments and canned sauces;
- Packaged soups, gravies and sauces;
- Cured foods;
- processed meats: luncheon meats, sausages, bacon and ham;
- Olives;
- Salt-containing snacks;
- MSG;
- soy sauce and steak sauce.
Low-salt cooking recommendations
- Use fresh ingredients and foods that do not have salt added.
- For favorite recipes, you may need to use other ingredients and use no salt or a small amount of salt.
- Try using orange juice or pineapple juice as a base for meat marinades.
- Check the sodium on food labels.
- Choose frozen entrees that contain 600 mg of sodium or less. Eat only one of these frozen entrees each day.
- Use fresh, frozen, unsalted canned vegetables. Rinse them first.
- If buying canned soups, look for products that are low in sodium.
- Avoid seasoning mixes and spice blends that contain sodium, such as garlic salt.
What seasonings can be used instead of salt?
Herbs and spices can improve the natural flavor of foods without the use of salt. Make these blends to use in meats, poultry, fish, vegetables, soups, and salads. Here are 3 seasoning blends for you to choose from:
Spicy Blend
- 2 tablespoons (one tablespoon is about 15 ml) dried spearmint, crushed;
- 1/4 tablespoon (one tablespoon is about 15 ml) freshly ground white pepper;
- 1 tablespoon (one tablespoon is about 15 ml) dry mustard;
- 1/4 tablespoon (one tablespoon is about 15 ml) ground cumin;
- 2½ tablespoons (one tablespoon is about 15 ml) onion powder;
- 1/2 tablespoons (one tablespoon is about 15 ml) garlic powder;
- 1/4 tablespoon (one tablespoon is about 15 ml) of curry powder.
Salt-free seasoning
- 2 tablespoons (one tablespoon is about 15 ml) garlic powder;
- 1 tablespoon (one tablespoon is about 15 ml) basil;
- 1 tablespoon (one tablespoon is about 15 ml) oregano;
- 1 tablespoon (one tablespoon is about 15 ml) lemon peel powder or dehydrated lemon juice.
Herbal Seasoning
- 2 tablespoons (one tablespoon is about 15 ml) dried dill weed or basil leaves, crushed;
- 1 teaspoon (one teaspoon is about 5 ml) celery seeds;
- 2 tablespoons (one tablespoon is about 15 ml) onion powder;
- 1/4 teaspoon (one teaspoon is about 5 ml) dried oregano leaves, crushed;
- A pinch of freshly ground pepper.
Spicy Seasoning
- 1 teaspoon (one teaspoon is about 5 ml) cloves;
- 1 teaspoon (one teaspoon is about 5 ml) pepper;
- 2 teaspoons (one teaspoon is about 5 ml) of paprika;
- 1 teaspoon (one teaspoon is about 5 ml) coriander seeds (crushed);
- 1 tablespoon (one tablespoon is about 15 ml) rosemary.