Diabetes and Nutrition

Be choosey about carbs
When it comes to healthy eating, you know you can't have it all, especially if you have diabetes or prediabetes. But you may be surprised to learn you can have most of it — including freedom in food choices, flexible meal planning, and even an occasional sweet treat.

The secret lies in monitoring your carbohydrate intake. The more carbohydrates you take in, the more your blood glucose goes up. By adjusting your insulin to balance the amount of carbohydrates in your diet, you can maintain the right blood sugar balance in your diet and reduce your risk of complications from diabetes.

So what foods can I eat?
Carbohydrates are found in many favorite foods including:

Breads, cereals and pastas and vegetables
Rice and other grains
Beans
Milk and yogurt
Fruit
Juice
Sugar
Honey, syrup and molasses

Foods like meat, fish, eggs, oils, cheese, butter and margarine contain very few carbohydrates, and don't need to be part of your carbohydrate-measuring program. Of course, you still need to watch your fat intake with these items!

Portions are the key
Knowing how many carbohydrates are in one portion of what you're eating is the key to carb control. Exchange lists and Nutrition Facts labels are a good place to start. Weighing and measuring your food helps, too. For most people, 15 grams of carbohydrate equals one choice. By knowing how many carbohydrates are in a serving, and how many servings you eat, you can calculate your carbohydrate intake. Find more information on understanding food labels here.

Keep a diary
By writing down what you eat, when you eat it and how it affects your glucose levels, you can keep better track of your diet and how it affects you. You'll also want to check your blood sugar one hour to one-and-a-half hours after eating to see how your body reacts to various foods.

After a few weeks, you should be able to measure portions visually, making it easier than ever for you to enjoy balanced, tasty meals. Of course, before making any change to your diet, be sure to talk to your healthcare professional.

This content is reviewed regularly. Last updated 02/13/09.