Complex carbohydrates (fruit, legumes, whole wheat bread, quinoa, etc.): Complex carbs often contain more vitamins, minerals, and fiber which slows digestion and reduces the risk of a blood sugar spike.įor example, if you were to scarf down two pieces of pizza and a Twinkie (both of which have a high glycemic index), you'd probably feel hungry again within an hour. Simple carbohydrates (soda, cookies, cakes, candy, etc.): The body generally digests simple carbs very quickly which can lead to a spike in blood sugar levels that can reduce satiety, trigger hunger pains sooner, and potentially lead to overeating.These are not off the table in a healthy, balanced diabetic diet." "But it's really all about eating the right types of carbs. "Carbs really get demonized when you're diagnosed with diabetes," says Fawkes. fiber-rich carb options such as almonds, flax seeds, etc.) from "bad carbs" (white bread, processed rice, other bakery items) is the hardest part. The American Diabetes Association says that the amount of carbs you consume per meal should take up about a quarter of your plate.Īccording to Fawkes, deciphering "good carbs" (i.e. Based on the CDC recommendations, a person with diabetes should have approximately 200 grams of carbs per day. "As long as the kidneys are healthy, 10-35% of your total daily calories should come from healthy sources of protein steamed, baked or grilled, not fried," Banta adds.ĭepending on the medicines or type of insulin you take, you may need to eat the same amount of carbohydrates at the same time each day. This roughly works out to include up to three-to-four servings of carbohydrates per meal, plus up to one serving of carbohydrates for snacks. People with diabetes should not skip meals as this causes a drop in blood sugar and binging later in the day, which may lead to unhealthy food choices."Īccording to the Centers for Disease Control and Prevention (CDC) and the American Diabetes Association, a person with diabetes should aim to get around 45% of their daily calories from carbs. "This helps to ensure that their blood sugar doesn't spike. "Eating meals and snacks on time is essential for all, but it's especially essential for people with diabetes," says Sharon Priya Banta, MS, RD, CDN with MiraBurst. Managing diabetes with a healthy meal plan means eating breakfast, lunch, dinner, and one-to-two snacks per day and around the same time each day. Consult your doctor before you begin cutting foods from your diet, as doing so could be potentially dangerous. Note: This meal plan, based on 1,500 calories per day, should be adjusted to reflect your gender, age, weight, and activity levels. Below you'll find a seven-day example to kickstart your journey. Here are a few tips on how to set up a diabetic meal plan that works for you. Seizures and confusion may occur if your blood sugar level is too low - 70 mg/dl or fewer. High blood sugar levels can lead to eye damage or diabetic retinopathy, kidney failure, diabetic coma, increased risk of stroke, heart attack, nerve damage, urinary tract infections, or death. "Pre-packaged foods are more likely to contain hidden sugars, sugar alcohols, and refined carbs stripped of their fiber. "Meal planning takes the temptation out of convenience foods and pre-packaged meals, which are some of your problematic culprits here," says John Fawkes, NSCA, and editor of the wellness resource, The Unwinder. Following a diabetic meal plan is one way to do this. This is why it's so important for individuals with diabetes to pay attention to their food and beverage choices, as they have a direct effect on the body's blood sugar levels. People with diabetes have a hard time processing sugar (or glucose) in their body due to lack of or difficulty using the hormone insulin (what turns glucose into energy): This can lead to dangerously high blood sugar levels - 600 mg/dL or more (which is considered a medical emergency).
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