Hi, I’m Ansley and here are five things you need to know about food and diabetes.
First, there isn’t one single diet that’s best for diabetes. There are many healthy ways to eat and what works for one person might not be right for someone else. The right diet for you is one you can stick with, and that keeps your numbers in a good range.
Second, carbohydrates (like bread, pasta, rice, and sweets) have the biggest impact on raising blood sugar. They’re also the most important source of fuel for the body so you don’t want to eliminate them completely – but you want to pay attention to how many carbs you’re eating each day. A good goal is to aim for about 45 grams of carbs per meal for women and 60 grams of carbs per meal for men.
Third, eat carbs with protein and healthy fat to help stabilize your blood sugar. For example, you can eat an apple with a piece of cheese or put a little peanut butter on a few crackers. This will prevent your blood sugar from going too high, and keep you feeling full longer.
Fourth, don’t drink your calories. That means avoiding drinks like soda, fruit juice, energy drinks or sweet tea—which have added calories and carbs that can cause weight gain and raise blood sugar.
Fifth, use your glucose meter to figure out which foods will keep your blood sugar in your target range. Check before a meal and then two hours afterwards to see how certain foods impact your blood sugar.
Last, it’s a great idea to meet with a diabetes educator to personalize your meal plan so it works well for you.
And that’s the basics of a healthy diet with diabetes!
