Once you’re diagnosed with diabetes it seems like everyone has advice about what to eat…and what not to eat. Every day the ‘what not to eat’ list gets bigger while the ‘what to eat’ list shrinks further. At some point, you wonder if there is anything left.

However, there are many myths associated with what diabetics can and can’t eat. It is always better to make informed choices rather than just taking advice – you may be surprised what’s on the ‘OK’ list.

Understanding carbohydrates

Carbohydrates are an essential part of nutrition and are broken down into readily available glucose, which gives our body energy. Carbs provide almost half of the body’s energy when it is at rest or doing a low-intensity activity. Carbohydrates are comprised of simple sugar, starch, and fiber.

A wide range of everyday foods contains carbohydrates. The list includes starchy vegetables like potatoes, corn, and legumes along with bread, cereals, milk and milk products, fruits and juices, flour, oats, pasta, rice, sweet potatoes, and beans.

Carb counting can be helpful to someone dieting, but it is especially important that diabetics take note of the carbs on their plate. Foods that contain carbohydrates raise blood glucose levels. It is necessary, therefore, to carefully watch the amount of carbohydrates eaten at every meal. Carb counting is one technique that gives a clear picture of the amount of carbohydrates consumed which can help a diabetic maintain their target blood glucose level. The right amount of carbohydrates depends on physical activity and medications that may affect a diet plan. In addition, diabetics must always make sure to balance carbohydrate intake with protein and fat.

Counted Carbs

A diabetic may want to consult with a professional dietician to determine their specific amount of carbohydrates and the precise serving size per meal. Typically, a diabetic patient can consume about 45 to 60 grams of carbohydrates in a meal. However, target carb consumption can vary depending on how well a person controls their blood glucose level.

An easy way to know how many carbs are consumed at every meal is to first take a look at how many servings of carbohydrates you have.

The following foods are considered one serving; and one serving equals 15 grams of carbohydrates.

• a cup of yogurt
• a small banana
• a medium piece of fruit
• ½ cup cereal
• ½ cup potatoes
• ½ cup pasta or rice
• 2 small cookies
• ½ cup ice cream
• 1 tablespoon of sugar, syrup, jam, jelly, or honey
• 1 cup of soup
• 4 to 6 crackers
• ½ cup canned or frozen fruits
• ½ cup of oatmeal

Once you know how many servings are on your plate, just do a little bit of math. For instance, one bread slice, one medium sized apple, or one cup of milk equals three servings of carbohydrates. If you are having all of these for breakfast, your meal adds up to 45 carbs (15x3).         

To maintain your blood glucose level, make sure you eat approximately the same amount of carbs at each meal along with moderate protein and limited fat. The amount of carbohydrates needed varies for everyone, so consult your dietician to know your carb target and serving size. Always remember to look at the nutritional fact label on most foods for the amount of carbohydrates per serving.

For years you might have heard people say that if you are diabetic, you should avoid eating sweets. It is a common myth that sweets increase your blood glucose level faster than fruits, potatoes, pasta, or other starchy foods. But that is not true. You can eat sweets as long as you are sure to balance it with other foods.

Sweets come with a warning because they are often high in fat and “empty calories,” which refers to calories without any essential nutrients. Balance sweets with protein and healthy carbohydrates.

As a diabetic, you have to make careful food choices when dining out. There are a few tips to keep in mind whenever you eat at a restaurant. Before you go, you can make a list of food choices available at different restaurants and check the nutritional guidelines for the amount of carbohydrates or calories present in the food of your choice.

At the restaurant, read the description below each menu item. Avoid foods that are high in fat and calories, for example anything that is fried, batter dipped, breaded, or made with cream sauce. Instead, opt for vegetables, lean meat, and low-fat salad dressing. Drink water with lemon instead of soft drinks, which are high in sugar and calories.

You may also request that the cook prepares food avoiding or including certain ingredients. For example, you can order food without salt and season it yourself. It is better to avoid the buffet because your food choices are limited, and you cannot make required changes to the recipe. Also remember to bring along some medication, artificial sweetener, and snacks in case the food service is delayed.

Treating Your Taste Buds

Don’t let your favorite foods walk out of your life. You can still make them a part of your daily meal plan by knowing its nutritional value and balancing with healthy items. Just be sure to burn the calories you eat through some physical activity; exercise and a healthy diet help you control your blood sugar levels and let you