People who have just found out they are diabetics are faced with the challenge of limiting their daily carbohydrate intake as one means of managing blood glucose levels. Since the body needs some carbs to operate efficiently, that means learning what to eat, how much, and when.
GO WITH COMPLEX CARBOHYDRATES
Foods with complex carbs tend to have more nutrients, giving your body the fuel it needs. Keep simple carbohydrates like processed sugar to a minimum, as they are often empty calories that do nothing but cause spikes in your blood sugar.
THINK WHOLE GRAINS
No, you don’t have to give up all breads and grains if you are diabetic. Bread made with whole wheat, barley, oats, etc can provide you with much needed dietary fiber, without causing major swings in blood sugar levels. Whole grains will increase your blood glucose reading, but not like products made with bleached flour.
DARK GREEN IS A BEAUTIFUL (AND HEALTHY) COLOR
A simple rule with vegetables is the darker the green, the less impact the food has on your blood sugar. Collards, kale, spinach, turnips and other dark green vegies are filling, loaded with vitamins, and are great when paired with a low carb cut of meat.
BROIL AND BAKE BUT FORGET FRYING
Broiling and baking meats are much healthier alternatives than frying. To add some flavor, use a sprinkling of different herbs and spices on fish, chicken, or pork chops before broiling. If you want a crunchy coating, pulverize some bran flakes, dip the meat into an egg batter, then roll the meat in the bran crumbs. Once baked, the meat will have a crunchy coating that has a lot less carbs than any fried food.
WATCH THAT PORTION SIZE
The idea is to keep your daily carb intake within a reasonable range. You can occasionally have a treat, but rethink portion sizes. A slice and a wedge are too different things, and most of us need to learn the difference anyway. Doing so means that maybe once a week, you can have a slice of your favorite cake or pie.
Many doctors recommend that diabetics follow a dietary plan closely for six days each week, then allow themselves to have the foods they miss on the seventh day. However, that does not translate into eating a ton of everything in sight. Select one or two favorites you miss and enjoy a single serving of each during the course of the day. You’ll feel satisfied without putting your health in any type of peril.