Brenda Khan
Keeping track of your diet is an important part of managing diabetes. While building healthy eating habits can be challenging, there are many tools and guidelines to help you along the way. This includes the Diabetes Plate Method, which involves dividing your plate into sections for non-starchy vegetables, lean protein, and carb foods. Additionally, tracking your food intake and blood sugar levels can provide valuable insights for managing your diet. Various apps are available to help you log your meals, blood glucose levels, and physical activity, making it easier to maintain a healthy diabetic diet.
| Characteristics | Values |
|---|---|
| Carbohydrates | Limit the number of carbs eaten at each meal. |
| Carbohydrate Counting | Use a carb calculator or a basic version of carb counting based on "carbohydrate choices" (one "choice" = 15 grams of carbs). |
| Plate Method | Use a 9-inch plate and fill half with non-starchy vegetables, a quarter with lean protein, and a quarter with carb foods. |
| Portion Control | Measure out snacks and meals to avoid overeating. |
| Healthy Fats | Include foods with monounsaturated and polyunsaturated fats, such as olive oil, nuts, avocados, and fish. |
| Nutrient-Dense Foods | Choose whole, unprocessed foods that are nutrient-rich, such as vegetables, fruits, whole grains, and lean proteins. |
| Hydration | Stay adequately hydrated by drinking enough water. |
| Food Tracking Apps | Use apps like FatSecret or mySugr to track food intake, blood glucose, exercise, and weight. |
| Diabetes Education | Consult a diabetes educator or registered dietitian to create a personalized meal plan that considers your goals, tastes, and lifestyle. |
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What You'll Learn
Carb counting
Carbohydrate counting, or "carb counting", is a useful method for managing blood glucose levels in people with diabetes. When digested, carbohydrates break down into glucose, which raises blood glucose levels. In people with diabetes, insulin does not function properly to process blood glucose. Therefore, counting carbs can be an effective tool for managing blood glucose levels when paired with the right treatment plan.
There are three main types of carbohydrates in food: starches, sugars, and fiber. Starches and sugars raise your blood sugar, but fiber does not. When counting carbs, it is important to choose carbs that are nutrient-dense, i.e., rich in fiber, vitamins, and minerals, and low in added sugars, sodium, and unhealthy fats. Non-starchy vegetables like lettuce, cucumbers, broccoli, tomatoes, and green beans have a lot of fiber and very little carbohydrate, so they have a smaller impact on your blood glucose.
To get started with carb counting, you first need to figure out how many carbs you are currently eating at meals and snacks. You can do this by reading food labels, which will tell you the total number of grams of carbohydrate in the food. If a product does not have a food label, such as a piece of fruit or a vegetable, there are apps and other tools available to help you calculate the carb content, such as the U.S. Department of Agriculture's Food Composition Database.
Once you know how many carbs are in your meals and snacks, you can start to match that to your insulin dose. This will help you manage your blood glucose levels effectively. It is important to remember that there is no "one-size-fits-all" approach to carb counting, and the best method for you is one that addresses your medication and lifestyle needs. A registered dietitian nutritionist (RDN/RD) or Certified Diabetes Care and Education Specialist (CDCES) can help you figure out the best approach for your individual needs.
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Using the Diabetes Plate Method
The Diabetes Plate Method is a simplified way to approach meals, helping you portion your plate and manage your blood glucose (blood sugar) levels. It is a low-carb meal pattern that can be easily customised to your food preferences.
To use this method, start with a nine-inch plate. You can use a regular dinner plate, or if your dinner plates are larger than nine inches, opt for a smaller salad or dessert plate. Now, fill half of your plate with non-starchy vegetables such as broccoli, spinach, green beans, carrots, or cauliflower. These vegetables are low in carbs, so they don't raise your blood glucose significantly, and they also keep you feeling full for longer. Next, fill one-quarter of your plate with lean protein sources like chicken, beans, tofu, eggs, or fish. Finally, fill the remaining quarter with carb-rich foods such as grains, starchy vegetables (potatoes, peas), rice, pasta, beans, fruit, or dairy.
You can also apply the Diabetes Plate Method when eating combination dishes, such as pizza. To do this, choose a thin or vegetable-based crust to reduce carbs, and load up on vegetable toppings instead of meat. If you opt for meat, choose a lean variety. When eating pizza, stick to one or two slices and accompany it with a side salad to ensure half of your meal consists of non-starchy vegetables.
The Diabetes Plate Method simplifies meal planning and helps you manage your blood sugar levels without the need for counting, calculating, weighing, or measuring. It is a flexible method that can be adapted to suit your tastes and preferences. Remember, it is always advisable to work with your doctor or a registered dietitian to determine the appropriate amount of carbs for your individual needs.
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Portion sizes
Portion control is a key part of managing diabetes. It helps you eat the amount of food your body needs and can play an important role in the treatment of type 2 diabetes.
How to manage portion control
There are several ways to manage portion control:
- Use smaller plates and bowls: This helps your portion sizes look bigger, so you'll think you ate more than you did.
- Fill up on vegetables: Pile your plate with plenty of vegetables, leaving less space for high-carbohydrate or higher-calorie foods.
- Keep a food diary: Record the amount of food you eat every day to keep track of portions, calories, and carbohydrates at each meal and snack. This can help you change your eating habits, lose weight, and stabilise your blood sugars.
- Measure your food: Weigh your food or use measuring cups and spoons to accurately portion your food. This is especially important for foods like muesli, pasta, and rice, which can be difficult to get right.
- Use your hand as a guide: Although not as accurate as measuring, your hand can help you estimate appropriate portion sizes. For example, 3 ounces of meat, fish, or poultry is about the size of your palm (not including your fingers).
- The "plate method": This involves balancing the amounts of vegetables, lean protein, and carb foods on your plate. For example, fill half your plate with non-starchy vegetables, one quarter with lean protein, and one quarter with carb foods.
- Limit carbs: Focus on whole foods instead of highly processed foods. Limit refined carb sources, such as white bread, sugary baked goods, and sweetened beverages.
- Work with a dietitian: A dietitian can advise you on the number of portions and serving sizes that are right for you, based on your weight, gender, age, health, body composition, and activity levels.
Remember, everybody's needs are different, so it's important to consult with a healthcare professional to determine the best portion sizes for your individual needs.
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Healthy fats
While monitoring carbohydrate intake is crucial for managing diabetes, fats also play an important role in diabetes management and should not be ignored. The right types of fats can help with post-meal glucose control, support healthy cholesterol levels, and play a role in hormone production and the absorption of fat-soluble vitamins.
The American Diabetes Association recommends including more monounsaturated and polyunsaturated fats in your diet than saturated or trans fats. Monounsaturated fats are considered part of a healthy, balanced diet because of their protective effects on the heart. They can lower low-density lipoprotein (LDL) cholesterol, an important marker for heart health. To include more monounsaturated fats in your diet, substitute olive or canola oil instead of butter, margarine, or shortening when cooking. You can also sprinkle nuts on a salad, yogurt, or cereal. Nuts are a super-healthy food, whether you have diabetes or not, and they come in a variety of shapes, sizes, and flavors. Eating nuts has minimal effects on blood glucose levels, and when consumed with carbohydrate-rich foods, they can help blunt the post-meal glycemic response to the carbohydrates.
Polyunsaturated fats are another important fat to include in a healthy, balanced diet. Like monounsaturated fats, they can lower LDL cholesterol and your risk of heart disease and stroke. Omega-3 and Omega-6 fatty acids are two types of polyunsaturated fats that are linked with improved heart health. These are considered essential fatty acids because our bodies cannot produce them. Sardines and other oily fish are great sources of omega-3 fatty acids and can help support heart health and increase insulin function.
Avocados are another great option for a healthy fat. They are naturally sugar-free and contain both fiber and healthy monounsaturated fats.
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Food-tracking apps
SNAQ
SNAQ is a diabetes food and glucose tracker that integrates with popular glucose sensors and other diabetes apps such as Dexcom, Abbott, Medtronic, mySugr, and Sugarmate. It allows you to snap a picture of your meal and get its nutritional values, including carb, protein, and fat content. SNAQ also provides insights into how your meals affect your glucose levels, helping you make evidence-based decisions.
Glucose Buddy
Glucose Buddy is a comprehensive platform that keeps all your diabetes health data in one place. It offers AI-assisted food recognition through Meal IQ to support meal tracking and carb counting. It also integrates with CGM and glucose meter data from various sources. The paid plan includes diabetes coaching and performance reports.
MyNetDiary
MyNetDiary is an app that offers nutrition assistance for weight loss and diet recommendations. It features a large food catalog and in-depth nutrient analysis. It also allows for the integration of blood sugar data and logging of insulin or other medications, providing a comprehensive view of your health data.
Lifesum
Lifesum is a popular nutrition tracker that lets you record what you eat, track your water intake, and log your exercise activities. It offers a convenient way to track your meals by manually entering food or scanning barcodes. The premium version provides access to a recipe section and a meal plan test to find a diet that aligns with your goals.
AgaMatrix Diabetes Manager
The AgaMatrix Diabetes Manager app lets you track your blood glucose, insulin, carbs, and weight in one place. It seamlessly integrates with the Jazz Wireless 2 glucose meter via Bluetooth, allowing you to automatically sync your readings. The app is secure, cloud-based, and HIPAA-compliant, making it a safe choice for managing your diabetes.
These apps can provide valuable assistance in managing your diabetic diet and overall health. Remember to choose the one that best suits your needs and always consult with your healthcare provider for individualized advice.
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Frequently asked questions
You can use a food-tracking app, such as FatSecret, to keep track of your food intake. These apps allow you to track your food by scanning barcodes, inputting foods manually, or snapping a photo. You can also use a food-tracking app to monitor your exercise and weight.
Continuous glucose monitoring (CGM) or self-monitoring of blood glucose can help you keep track of your blood sugar levels. You can also use a blood glucose meter, such as the OneTouch Verio Flex or the OneTouch Verio Reflect, to track your readings over time.
You can work with a diabetes educator or a registered dietitian to create a healthy meal plan that considers your goals, tastes, lifestyle, and any medications you take. You can also use the Diabetes Plate Method to balance the amounts of vegetables, lean protein, and carb foods in your meals.
Carb counting can be an effective tool for managing blood glucose levels when paired with the right treatment plan. You can figure out how many carbs you are currently consuming and track your food intake and blood sugar before and after meals to see how different meals impact your blood glucose. You can then work with your diabetes care team to determine the right amount of carbs for you.
It is recommended to choose nutrient-dense foods that are rich in nutrients, such as whole foods that are unprocessed and in their natural state. These include vegetables, fruits, whole grains, and lean proteins. It is also important to include healthy fats, such as monounsaturated and polyunsaturated fats, to help lower your cholesterol and protect your heart.
