Type 2 Diabetes: Meal Planning
There is no “diabetic diet.” People with diabetes have the same nutritional needs as those without diabetes. When you have diabetes, however, it is important to be aware of the carbohydrate content of the food you eat. This is because carbohydrates are broken down into sugar and released into the blood stream. Everyone will have different carbohydrate needs that depend on personal eating habits, blood sugar, medications and activity. With a regular and consistent intake of carbohydrates any food can fit in your meal plan in moderation.
When you have diabetes you need to meet with a registered dietitian to develop your individual meal plan. This will be based on your eating habits, your likes and dislikes and your specific nutritional needs. You may want a set amount of carbohydrates at meals and snacks or you may want the ability to vary your carbohydrates. The ability to do this depends to a large amount upon the medication you are on. You should discuss these options with you medical team.
Nutrients in food:
There are three main nutrients in foods. All three nutrients have important functions and need to be included in your meal plan. Here is a brief overview of the three nutrients including food sources, important functions, and the effect they have on blood sugars:
Carbohydrates – Carbohydrates are the body's main source of energy (fuel). They are also important for proper fat metabolism.
Sources –
- Breads, grains, cereal, rice, pasta
- Fruit and fruit juices
- Milk and milk products
- Legumes (dried beans)
- Sweets – candy, ice cream, cookies
- Starchy vegetables –corn, potato, green peas
- Starch snacks – chips, popcorn, crackers, etc
- Some "sugar free" foods
Blood sugar effect –
- 100% of carbohydrate eaten becomes sugar in the blood
- Carbohydrates usually peak in the blood stream in 1 hour and are out of the blood stream in about 2 hours.
Protein - Protein helps the body build tissues. Proteins are also important in immunity and wound healing.
Sources -
- Beef
- Poultry – chicken, turkey
- Pork
- Fish
- Eggs
- Cheese
Blood sugar effect – If you consume more protein than your body needs to build tissue (for most people this is about 6 oz or less at a meal), some may be converted to sugar and could cause an increase in your blood sugar. Protein has less of an effect on your blood sugars then carbohydrates and takes a longer time to get into the blood, usually about 3 hours.
Fat - Fat works to slow digestion and makes you feel fuller. It improves the taste of food. Fat is needed to absorb fat soluble vitamins (A,D,E and K).
Sources -
- Butter
- Oils
- Margarine
- Creams and cream products
- Salad dressings
- Nuts
- Avocado
- Olives
Blood sugar effect –
Very little of the fat in food becomes sugar in the blood. Fat does, however, slow digestion so that the carbohydrate in your food will sit in the stomach longer thus delaying an increase in the blood sugars. This is most obvious with very high fat meals such as pizza or cream sauces on pasta. In these cases instead of the blood sugars being elevated at 1 hour after eating, the slowed digestion may lead to an elevation in blood sugars anywhere from 3-12 hours after the meal.
Guidelines for better blood sugar control:
- Eat breakfast to increase your metabolism
- Have meals at consistent times everyday
- Have about the same amount of carbohydrate at a particular meal each day.
- Spread carbohydrates out throughout the day – for example instead of having 2 large meals a day, have 3 or more smaller meals.
- Choose higher fiber foods such as whole grains, fruits, vegetables, and beans. The fiber slows down digestion allowing the body to respond better to the incoming sugar.
- Eat meals and snacks balanced with carbohydrate, protein and fat. A good rule of thumb is to divide you plate into thirds. 1/3 should be a carbohydrate food, 1/3 should be protein and 1/3 should be vegetables.
Determining carbohydrates in a meal:
It is important for you talk with a dietitian to get a meal plan with the appropriate amount of carbohydrates that works best for you.
Food Label:
Total Carbohydrates based on serving size is the most important number on the food label for people with diabetes.
- Total carbohydrates includes all the sources that will effect your blood sugar (sugar, starch, and sugar alcohols).
- Fiber is included within the total carbohydrates but does not get absorbed and thus will not increase your blood sugars. If there is more than 5g of fiber in the serving you are eating you need to subtract it from the total carbohydrate. This will give you the amount of carbohydrate that will effect your blood sugar.
- Sugar alcohols commonly used in foods are sorbitol, manitol, isomalt, etc. These sugar substitutes provide somewhat fewer calories than table sugar, mainly because they are not absorbed as well and they may also cause diarrhea.
- Sugar Alcohols are often subtracted along with fiber from the total carbohydrate to determine “net carbs” on low carbohydrate foods. While it is still being studied it appears that sugar alcohols do affect blood sugars although not as fast or as much as real sugar.
Food without a label:
To determine the carbohydrate content of foods without a label ask your dietitian for a carbohydrate content list or seek out good resources on the internet or at your local bookstore. There are many books available that supply lists of foods and their carbohydrate content.
Here are a few typical foods and the serving size that would equal 15g carbohydrate. Remember most people need at least 45g carbohydrate at a meal.
Food Serving Size |
15 gm Carbohydrate |
Pasta, rice, beans |
1/3cup |
Bread |
1 slice (1oz) |
Milk |
1 cup |
Cookies |
2 small |
Ice Cream (vanilla, chocolate or strawberry) |
½ cup |
Fresh Fruit |
1 medium |
Cut Fruit |
1 cup |
