Diabetes Diet: Healthy Diet Basics

Contrary to what you may have heard, there is no "diabetes diet," per se -- and that's good news! The foods recommended for a diabetes diet to control blood glucose are good for those with diabetes -- and everyone else. This means that you and your family can eat the same healthy foods at mealtime. However, for people with diabetes, the total amounts of carbohydrates consumed each day must be monitored carefully. Of the different components of nutrition -- carbohydrates, fats, and proteins -- carbohydrates have the greatest influence on blood sugar levels. Most people with diabetes also have to monitor total fat consumption and protein intake, too.

To keep your blood glucose levels in check, you need to make healthy food choices, exercise regularly, and take the medicines your health care provider prescribes. A dietitian can provide in-depth nutrition education to help you develop a personalized meal plan that fits your lifestyle and activity level, and meets your medical needs.

Learn the ABCs of a Diabetes Diet

The goal of nutrition for people with diabetes is to attain the ABCs of diabetes. The A stands for the A1c or hemoglobin A1c test, which measures average blood glucose (sugar) over the previous 3 months. B is for blood pressure, and C is for cholesterol. People with diabetes should attain as near as normal blood glucose control (HbA1c), blood pressure, and healthy cholesterol level.

Alcohol and Diabetes

Use discretion when drinking alcohol on a diabetes diet. Alcohol is processed in the body very similarly to the way fat is processed, and alcohol provides almost as many calories as fat. If you choose to drink alcohol, only drink it occasionally and when your blood sugar level is well-controlled. It's a good idea to check with your doctor to be sure drinking alcohol is acceptable.

Diabetes' Glycemic Index: Good Carbs/Bad Carbs

For years, researchers have tried to determine what causes blood glucose levels after meals to soar too high. Potential culprits have included sugar, carbohydrates, and starches, among other foods. The glycemic index is a ranking that attempts to measure the influence that each particular food has on blood glucose levels. It takes into account the type of carbohydrate in a meal and its effect on blood sugars.

Foods that are low on the glycemic index appear to have less of an impact on blood glucose levels after meals. People who eat a lot of low glycemic index foods tend to have lower total body fat levels. High glycemic index foods generally make blood glucose levels higher. People who eat a lot of high glycemic index foods often have higher levels of body fat, as measured by the body mass index (BMI).

Talk to your doctor, a registered dietitian, or a diabetes educator and ask if the glycemic index might work to help gain better control of your blood glucose levels.

The glycemic load takes into account the effect of the amount of carbohydrates in a meal. Both the type of carbohydrate and the amount have an effect on blood sugars.