Diabetic Meal Plans
Depriving yourself just because you have diabetes is a thing
of the past;
Instead, think 'flexibility'.
Nutrition is a cornerstone of diabetes management. However, few
people with diabetes actually receive formal education or
training on how to eat properly. All people with diabetes should
be referred to a Registered Dietitian and should see the
dietitian every so often for 'refresher courses'. Most people
with diabetes are followed by their family doctor, but the
typical office visit does not allow enough time to review eating
habits and questions in enough detail. Registered Dietitians can
help design meal plans that suit your tastes, your cultural
preferences and your family's lifestyle. With a dietitian, you
can also consider other issues such as food allergies, other
medical problems, or the need to lose a little weight.
The following information is not intended to replace the advice
of a Registered Dietitian, but to give you an overview of the
main principles of diabetic meal plans for people with diabetes.
General Principles
The general principles that follow indicate just how much
flexibility there is for people with diabetes. In general,
nutritional advice for people with diabetes is the same as that
for everyone.
Enjoy a variety of foods.
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Emphasize cereals, breads and other whole
grain products, vegetables and fruit.
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Choose lower-fat dairy products, leaner
meats and food prepared with little or no fat.
-
Achieve and maintain a healthy body weight
by enjoying regular activity and healthy eating.
-
Limit salt, alcohol and caffeine.
People taking medications (insulin or diabetes
pills) must adjust the timing and dose of their medications with
the timing of meals and physical activity. This is where your
doctor and Registered Dietitian can really help.
Carbohydrates
Dietary carbohydrates from cereals, breads, other grains,
legumes (such as chickpeas, lentils), vegetables, fruits, dairy
products and added sugars should provide 55 percent of the
calories (energy) you consume each day. Both the source of
carbohydrate (i.e., whether it comes from a glass of milk or
potato) and the amount eaten affect blood glucose and the body's
response in providing insulin. Some readers may have been taught
to differentiate between complex carbohydrates (e.g., cereal)
and simple carbohydrates (e.g., table sugar). These terms are no
longer in favor as they do not indicate the impact of the
carbohydrate on blood glucose. Instead, dietitians now consider
something known as the 'glycemic index'. This is a measure of
the degree by which blood glucose rises in response to a given
food. Foods with a low glycemic index (such as legumes, al dente
pasta and barley) may help improve blood glucose control. Your
dietitian can help you with this and provide you with lists of
low and high glycemic index foods.
Sugars
Research clearly shows that sugars are an acceptable part of a
healthy diet for people with diabetes, particularly sugars
obtained from fruits, vegetables and dairy products. Up to 10
percent of total daily calories can come from added sugars, such
as table sugar and sugar-sweetened products, without harming
blood glucose control in most people with diabetes. For example,
if you consume about 2,000 calories in a day, you could have up
to (but no more than) 200 calories in the form of added sugar.
Some people find it handy to use an actual teaspoon or
tablespoon when measuring out sugars. This will help you stay
within the allowable limits. It can be easy to misjudge as that
lovely maple syrup runs out of the bottle!
Fibre
Everyone, including people with diabetes, are advised to
increase their intake of dietary fiber. Good sources of dietary
fiber include whole grain cereals, breads, legumes and brown
rice, fruits and vegetables. Adults should consume at least 25
to 35 grams per day from a variety of sources. As labels often
provide the amount of fiber in a given serving, get in the habit
of making choices in the grocery aisle that provide more fiber.
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