Nutrition

You really are what you eat.

Don't fight against good nutrition. Find tips and ideas to make healthful eating a part of your busy lifestyle. Knowing what to eat can be confusing. Everywhere you turn, there is a new report about what is or isn't good for you. Start with the basics to manage your diabetes. Talk with your healthcare professional team about a meal plan that is right for you.

How food affects blood sugar

Understanding how different foods and amounts of food affect blood sugar is the first step toward making healthy food choices. Food is made up of carbohydrate, protein, and fat-and all of these have some effect on your blood sugar:

Carbohydrate

Foods with carbohydrates, or "carbs," have the most effect on your blood sugar levels. Carbohydrates are found in starchy foods (like bread, cereal, potatoes, corn, rice, pasta) and in fruit, milk, yogurt, and sweets. Since many healthy foods contain carbohydrates, they are important to include in your diet.

Keeping track of the carbohydrate foods you eat is a key factor in controlling your blood sugar. Carbohydrates have the greatest impact on your blood sugar after meals, and your blood sugar level can go too high when you eat more carbohydrates than your body can use. By keeping track of carbohydrates you eat and spreading them throughout the day, you can help control your blood sugar. Check with your doctor or dietitian for help in learning how your blood sugar is affected by carbohydrate intake and how to "count carbs" for the foods you eat.

Protein

Protein usually has a small effect on your blood sugar levels. Protein is found mostly in animal products such as meat, eggs, and dairy products, as well as in nuts and beans. Your body needs protein to work properly.

Fat

Foods with fat slow down how fast the stomach empties. This can make blood sugar a little lower soon after meals, and a little higher longer after meals. Choose sources of healthier fats, such as nuts, olive oil, avocados, and limit high-fat foods to help reduce your risk of heart disease, a major threat for people with type 2 diabetes.

Watch your portion size

Eating large amounts of foods that contain carbohydrates can cause higher after-meal blood sugar levels. Measure portions at home until you learn to estimate accurately. Eating less can reduce your after-meal blood sugar and your weight. Talk to a registered dietitian or other diabetes educator about how many carbohydrates you should have at each meal.

"Rate Your Plate" test

A quick way to make sure you are eating a variety of healthful foods at each meal is to "Rate Your Plate." When you sit down for a meal, draw an imaginary line through the center of your plate. Then draw a line to divide one section into two.

Choosing healthy foods

MyPyramid is a good basic guide to choosing healthy foods. It shows the kinds of foods everyone needs. The best choices for the rest of the family are also the best choices for people with diabetes. The foods in each section of MyPyramid provide some, but not all, of the nutrients needed for health. It is important to eat servings from every group each day.

MyPyramid shows the food group colored bands running from the tip of the pyramid to its base. The different size bands show the proportion of food we should eat from each food group. One pyramid does not fit all of us. So the USDA created 12 pyramids, depending on how many calories you need and how active you are. A fun way to determine which pyramid is right for you is to visit the MyPyramid website.¹ By typing in your age and activity level, the "Pyramid Planner" automatically calculates the number of servings from each food group and total number of calories you need each day.

Tips for making healthy food choices

Choosing your foods according to MyPyramid will help you follow these guidelines for healthier eating:

• Eat a variety of foods from the different food groups.
• Eat plenty of fruits and vegetables. All fruits and most vegetables contain carbohydrates, but their high content of vitamins, minerals, and fiber make them great choices.
• Choose a diet low in fat, saturated fat, and cholesterol. For best health, these should make up only a small portion of overall food choices. Saturated fats (animal fats and shortenings, for example) tend to raise blood cholesterol levels and are bad for the health of your heart.
• Use salt (sodium) in moderation. Most people eat more salt than they really need. For some people, extra salt adds to their risk for high blood pressure. High blood pressure is more common in people with diabetes. Uncontrolled blood pressure (greater than 130/80) greatly increases the risk for health problems. Here are ways to cut down on salt:
  • Choose foods "close to nature." Less processed foods have less salt.
  • Avoid foods canned, boxed, or frozen with extra salt. Try the "no-salt added" varieties.
  • Use herbs, spices, and salt-free seasoning mixes for added flavor, instead of salt.
• Use sugar in moderation. High sugar foods should make up only a small part of the diet. However, small amounts of sweet foods can be a part of a healthy diet, even for people who have diabetes. Learn how to fit the sweets you enjoy into your overall plan.
• Use alcohol in moderation. Alcohol can dangerously lower blood sugar in people with diabetes who take insulin or diabetes pills. If you choose to drink alcohol, talk to your doctor or dietitian about how to drink safely. Pregnant women should not drink alcoholic beverages.

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