Dietary Changes to Manage Diabetes

Everyone who receives a diagnosis of diabetes will need to learn how to manage it, and one of the primary tools for diabetes management is diet.

A healthful diet, well-balanced and with the right carbs, can go a long way towards evening out blood sugar levels.

Bad Choices for Diabetics

There is no single diabetes diet plan. Instead, dietary changes should be away from fast, processed foods and towards more wholesome and nutritionally valuable foods. Portion sizes mean a lot, but the source and quality of the food you are consuming matters more.

High-fat, sweetened, salty foods that are full of preservatives tend to pack little nutrition for each calorie consumed. For many Americans, these are the foods that make up a large percentage of their diet.

Trans-fats have now been outlawed, after preserving our food for many years, because of the harm they did to the cardiovascular system by raising bad cholesterol and lowering good cholesterol.

High fructose corn syrups are sweeter than cane sugar, and cheaper to produce. Unfortunately, high fructose corn syrups do not require digestion, and are instead absorbed directly into the bloodstream. This increases the need for insulin.

The amount of salt we consume has long been known to have a direct bearing on blood pressure.

Good Choices for Diabetics (and Everyone Else!)

Any diet that is rich in nutrients, full of wholesome foods that have not been processed, chemically preserved or added to is a good place to start.

People with diabetes always have to be aware of carbohydrate consumption. Carbohydrates become a source of glucose once digested. Because diabetics need to keep their blood glucose levels stable, the quantity and type of carbohydrates matters.

Simple carbohydrates are comprised of only one or two sugar molecules. Examples of food items that include simple sugars are table sugar, molasses, maple syrup, honey, corn syrup, jams and jellies, candy, and fruit drinks. Because of their simple construction, simple sugars digest quickly and hit the bloodstream with a bang, causing spikes in glucose levels.

Complex carbohydrates are chains of sugar molecules. They digest more slowly, and have less impact on blood glucose levels. Fiber-rich foods are complex carbohydrates. Their slow digestion causes a feeling of satiety and staves off hunger for a longer period. Whole grains, green vegetables, beans, lentils, peas and starchy vegetables are all complex carbs.

As you gain experience with how your diet affects your blood sugar readings, you will gain a better understanding of the effect different quantities and types of carbs have on your blood glucose. You can work with your diabetes support specialist or a dietician to develop diabetes meal plans that help you keep your glucose on an even keel.

Generally speaking, it is best to consume about the same quantity of carbohydrates per meal from day to day. If breakfast today is 30 grams of complex carbs, then tomorrow's breakfast should also contain something close to 30 carbs.

Sources: Mayo Clinic, Blood Pressure U.K. and CDC.gov

Image credit: Deb Nystrom