Milly Gaines
Diabetes is a chronic disease that affects how your body turns food into energy, and about 1 in 10 Americans has it. Eating healthy foods and controlling your blood glucose can help you live a healthier life with diabetes. There is no one-size-fits-all diabetic diet, but there are some general guidelines and tools that can help. One popular method is the Diabetes Plate Method, which involves balancing your plate with non-starchy vegetables, lean protein, and quality carbohydrates. Carb counting is another important tool for managing blood sugar levels, especially for those on insulin therapy. Working with a healthcare professional or dietitian can help you create a personalised meal plan that considers your medication, lifestyle, body size, and activity level.
| Characteristics | Values |
|---|---|
| Purpose | To keep blood glucose levels healthy and lower the chance of serious health problems from diabetes |
| Considerations | Eating the right foods in the right amounts at the right times, personal preference, medication and lifestyle needs, body size, activity level, appetite, hunger |
| Carbohydrates | Count the number of grams of carbohydrates and match to your insulin dosage; 1 carb serving is about 15 grams of carbs |
| Carbohydrate sources | Sugar, starch, fiber, fruit, milk, soda, packaged foods |
| Portion size | A portion is the amount of food chosen to be eaten at one time; getting portions under control is important for managing weight and blood sugar |
| Serving size | A specific amount of food, e.g. one slice of bread or 8 ounces (1 cup) of milk |
| Tools | Carb calculator, nutrition facts label, diabetes plate method |
| Support | Diabetes self-management education and support (DSMES), registered dietitian nutritionist (RDN/RD), Certified Diabetes Care and Education Specialist (CDCES), diabetes educator |
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What You'll Learn
Counting carbs
Counting carbohydrates, or carbs, is a common way to manage blood sugar levels for people with diabetes. There are three types of carbs: sugars, starches, and fibres. Sugars include natural sugars in fruits and milk, as well as added sugars in soda and packaged foods. Fibres are the indigestible parts of plant foods that contribute to overall health.
Carbs are measured in grams, and the total number of grams of carbohydrates in a food or drink can be found on the Nutrition Facts label of packaged foods. One serving of carbs is about 15 grams, though this may differ from a standard serving of food. For example, a small baked potato, which is typically counted as one serving, contains about 30 grams of carbs, making it two carb servings.
To determine the best carb counting method and the ideal number of carbs per meal, it is recommended to consult a registered dietitian nutritionist (RDN/RD) or Certified Diabetes Care and Education Specialist (CDCES). They can help create a personalised eating plan, also known as medical nutrition therapy, which takes into account body size, activity level, appetite, and hunger. Diabetes self-management education (DSME) sessions may also be helpful in creating an eating plan.
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Using the plate method
The plate method is a simple, easy-to-follow system for creating healthy meals for people with diabetes. It helps balance the amounts of vegetables, lean protein, and carbohydrate foods in your meal without any counting, calculating, weighing, or measuring.
To use the plate method, start with a 9-inch plate. Fill half of it with non-starchy vegetables, such as salad, green beans, broccoli, carrots, cauliflower, mushrooms, peppers, and salad greens. Then, fill one quarter of the plate with protein-rich foods, such as chicken, turkey, lean beef or pork, fish, tofu, eggs, nuts, cheese, or beans. Finally, the remaining quarter of the plate should contain carbohydrate foods, including grains, starchy vegetables, beans, fruit, milk, and yogurt. It is recommended to choose water or another low-calorie beverage to drink with your meal.
The plate method can be used for lunch and dinner, and a similar concept can be applied to breakfast. For breakfast, half of the plate can be filled with non-starchy vegetables, or this section can be left empty if you don't usually eat vegetables in the morning. The remaining plate can be divided into quarters, with one quarter containing protein-rich foods and the other containing carbohydrates.
The plate method is a helpful tool for managing blood sugar levels and weight by controlling portion sizes and ensuring a balanced intake of different food groups. It is a simple way to plan meals and manage carbohydrate intake, without the need for strict counting or measuring.
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Portion sizes
It is important to get portions under control to manage weight and blood sugar. If eating out, ask for half of your meal to be wrapped up to go so you can enjoy it later. At home, measure out snacks and keep the serving bowls out of reach to avoid going back for seconds.
The Diabetes Plate Method is a way to balance your meals without counting, calculating, weighing, or measuring. Using a 9-inch plate, fill half with non-starchy vegetables such as salad, green beans, and broccoli, and a quarter with lean protein, such as chicken, beans, tofu, or eggs. The remaining quarter can be filled with carbohydrates.
There is no one-size-fits-all approach to portion sizes and carb counting for diabetes. The ideal number of carbs per meal is determined by factors such as body size and activity level. It is recommended that you work with a healthcare professional to determine the right portion sizes and meal plan for your individual needs.
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Appetite and hunger
Carbohydrate counting, or "carb counting," is a popular method for managing blood sugar levels in diabetics. Carbohydrates are measured in grams, and the total carb grams can be found on the Nutrition Facts label of packaged foods. For diabetes meal planning, one carb serving is typically about 15 grams of carbohydrates. This is not always the same as what one would typically consider a serving of food. For example, a small baked potato, which contains about 30 grams of carbohydrates, would count as two carb servings. Eating about the same amount of carbohydrates at each meal can help maintain steady blood sugar levels throughout the day.
It is important to note that there is no one-size-fits-all approach to carbohydrate counting, and the ideal number of carbohydrates per meal depends on individual factors such as body size and activity level. Appetite and hunger are also key factors in determining carbohydrate intake. A registered dietitian nutritionist (RDN/RD) or Certified Diabetes Care and Education Specialist (CDCES) can help individuals figure out the best carbohydrate counting method for their needs and create a personalised eating plan.
The Diabetes Plate Method is another approach to managing carbohydrate intake and blood glucose levels. This method involves using a nine-inch plate and filling half of it with non-starchy vegetables, one quarter with lean protein, and the remaining quarter with carbohydrate-containing foods. This helps to ensure a healthy balance of nutrients without the need for counting, calculating, weighing, or measuring.
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Diabetes self-management education
DSMES services are available in various settings, including hospital outpatient centres, clinics, physicians' offices, pharmacies, and wellness centres. Many of these programs are accredited, meaning they have met the criteria set by relevant authorities. During initial visits, a diabetes care and education specialist will work with you to develop a plan that addresses seven key self-care behaviours:
- Healthy eating
- Being active
- Taking medication as prescribed
- Monitoring blood sugar levels, activity, and eating habits
- Reducing risks to lower the chances of diabetes complications
- Healthy coping with diabetes and emotional well-being
- Problem-solving to find solutions and take action
A meal plan is an essential part of managing diabetes, helping to control blood glucose levels and get the nutrition you need. Counting carbohydrates and using the plate method can make planning meals easier. The plate method involves balancing vegetables, protein, and carbohydrates in your meals. It is recommended to eat about the same amount of carbohydrates at each meal and to be mindful of portion sizes, especially when eating out.
Overall, diabetes self-management education provides practical skills and support to help individuals manage their diabetes and improve their overall health and quality of life.
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Frequently asked questions
There is no one-size-fits-all diabetic diet, but there are several ways to calculate a diet plan that works for you. You can try counting the number of grams of carbohydrates in a meal and matching that to your insulin dosage. You can also try the Diabetes Plate Method, which involves balancing non-starchy vegetables, protein, and quality carbohydrates on a nine-inch plate.
On packaged foods, you can find the total carb grams on the Nutrition Facts label. One carb serving is about 15 grams of carbs. You can also use a carb calculator to help you manage your blood glucose levels.
The number of carbohydrates you need is determined by your body size, activity level, appetite, and hunger. It's best to consult a registered dietitian nutritionist (RDN/RD) or Certified Diabetes Care and Education Specialist (CDCES) to help you figure out an eating plan.
Ask your doctor to refer you to diabetes self-management education and support (DSMES) services. There, you'll work with a diabetes educator to create a healthy meal plan that fits your health needs, tastes, budget, and schedule.
