Diet & Sugar in Diabetes

High blood sugar levels in diabetics can be alleviated by a healthy diet, daily exercise, and regular glucose monitoring. Healthy meal plans that consist of low-calorie, high-fiber foods work to prevent abnormal blood sugar levels by decreasing the body's absorption of fats, proteins, and refined sugars. Diabetics benefit from monitoring sugar levels consistently for improved management of food intake.

Significance

• Planning meals helps diabetics balance sugar levels by consuming nutrient-rich and vitamin-rich food choices that promote healthy cells and glucose maintenance. Frequent spikes or lows in sugar levels resulting from poor dietary and exercise habits can cause an array of complications. Knowing how consumption and portion sizes affect blood sugar evels is an important step in controlling diabetes.

Function

• Monitoring sugar levels before and after meals is the first step in learning which foods affect levels negatively or positively. Levels before meals should be in the range of 70 to 130 mg/dL and one to two hours after meals should be 140 to180 mg/dL. If pre-meal levels are above the normal range, foods containing carbohydrates, saturated fat, and sugar should be eliminated or eaten in smaller portions to prevent blood sugar spikes. Conversely, when sugar levels are low, carbohydrate snacks such as crackers or fruit can help to raise levels and prevent hypoglycemic episodes.

Benefits

• High-fiber diets are low in fat, sugar, and calories. Fiber passes through the system quickly, decreasing the digestion of proteins and fats and overall caloric intake. Raw and cooked vegetables, fruits, and whole grains are low-fat sources of fiber that offer vitamins, minerals, and antioxidants to promote healthy cells needed for immunity, blood circulation, and organ function. Consuming 20 to 35 g of fiber per day, while adhering to serving size recommendations, can maintain; normal glucose levels, weight, and digestive health.

Considerations

• Protein should be included in a diet through small portions of lean, skinless meat, cooked by low-fat preparations such as boiling, steaming, roasting, or grilling. Fried meat should be avoided as it is high in fat content, calories, and carbohydrates. Cooking meat in butter, high-fat sauces, alcohol, or wine increases the risk of weight gain, high cholesterol, and blood sugar spikes. Seasoning lean meat with spices and low-fat sauces adds flavor without increasing fat and sugar. Eating meat in combination with vegetables will reduce fat and protein storage, and will reduce caloric intake as fiber hinders the absorption process.

Types

• Foods affect sugar levels differently due to the rate at which they are digested. Starches, sugars, and fibers are categorized as carbohydrates. The body digests carbohydrates quickly, which is why sugar levels raise upon consumption. Counting carbohydrates is a precautionary measure that focuses on managing portion sizes and daily recommended servings so that spikes in sugar levels do not occur. Consuming 45 to 60 g of carbohydrates per meal is recommended for most diabetics. Foods such as; corn, beans, oats, barley, whole grain products, low-fat yogurt, and fruit are examples of healthy carbohydrates that provide the body with vitamins, minerals, and fiber.