This Article is About
blood sugar levels
complex carbs
glucose level
complex carbohydrates
simple sugars
fiber content
portion sizes
An Easy Diabetic Meal Planning Guide To Carbohydrates
Join 1000's of Authors at StreetArticles Today!

If you are looking for an easy diabetic meal plan understanding carbohydrates will be a big help.  Carbohydrates have the biggest impact on the glucose level of the blood.  Both the type of the carbohydrate you ingest and the amounts taken in at one time greatly affect the blood sugar levels. 

Understanding Carbohydrates

Every carbohydrate you eat is converted into some type of sugar or glucose which in turn triggers Insulin to be released.  Insulin is the body’s primary glucose and  fat storing hormone.  This hormone has the responsibility of getting excess sugar out of your bloodstream quickly so that the risk for damage to the arteries is removed fast.  Ingesting carbohydrates in too high amounts at one time can cause sugar spikes and weight gain. 

Carbohydrates are broken down into two different groups, the slow or complex carbs and the simple or fast carbs.  The difference between the two groups is the time it takes for them to break down and be absorbed as sugar into the bloodstream.  The faster the carbohydrate is converted into glucose, the more likely it will be to cause an insulin spike.  This may then cause your body to store the glucose as fat instead of utilizing their energy potential as fuel for your body.  The complex carbohydrates or slow carbs will be less likely to cause these problems.

Fast carbs are bread, sweets, potatoes, fast foods and simple sugars.  Slow carbs are foods that have high fiber content like greens, beans, fibrous vegetables and berries.  These slow carbohydrates will all take time to digest and convert slowly into sugar in the bloodstream.  Slow carbs also contain a lot of nutrients which also makes them a better and more nutritious choice.  The daily intake of calories from carbohydrates should be at a rate of 40 to 65 percent of the total calories consumed. 

Tips for Creating an Easy Diabetic Meal Plan:

Slow Carbohydrates and Portion Sizes Eat fresh and high fiber foods whenever possible.  Portion sizes make a difference in how well the body is able to process the foods.  Too much of even a good thing can cause blood sugar to spike.  However, the exception is the following vegetables and you can eat as much as you like of these. • Cauliflower • Celery • Chili Pepers (red or green) • Cucumbers • Mushrooms (button, Crimini, white) • Radishes • Sprouts • Uncooked Greens (Bok Choi, cabbage, endive, lettuce, radicchio, spinach, watercress)

A serving size for other vegetables like tomatoes, summer squash and cooked greens should be one cup for women and one and a quarter cup for men.  All fresh fruits like berries of any kind, grapefruit, limes, lemons and apricots should be one cup for women and one and a half for men.  Legumes like beans and peas should be one half cup for women and two-thirds cup for men.

Fast Carbohydrates and Portion Sizes

Potatoes and pastas should be limited to one cup cooked for women and one and one-quarter cup cooked for men. For breads, look for those that are high in whole grains and low in fat and sugar.  Breads can be 2 slices of bread, 2 corn tortillas (six inches), one English muffin or one flour tortilla (six inches) or one bagel (3 to 4 inches in diameter).  All types of rice, corn on the cob and other grains like barley and grits should be one-half cup cooked for women and two-thirds cup cooked for men, and you should always try to eat the whole grain versions.

Fresh melon of all types should be two cups for women and two and one-half cups for men.  Fresh fruits that are high in sugar content like grapes, cherries and pineapple for instance should be kept to one cup for women and one and a quarter cups for men.  Medium fresh fruits like apples, oranges, bananas, etc. should be one per serving and smaller fruits like plums, tangerines, nectarines, etc. can be two or three depending on how small they are.   Dried fruits need to be kept to just a quarter cup for women and one-third cup for men.  The best way to eat your carbohydrates is to balance one slow with one fast carb.  Eating slow carbs in combination with the fast ones will slow them down and be much healthier for your body. 

This is one way to create an easy diabetic meal plan by carefully choosing the carbohydrates and combining the fast with the slow.  Watch the fat content of the foods you eat and how you prepare the foods to stay within the guidelines for a healthy diabetic menu.  The best course of action is always to follow a plan devised by a nutrition expert.  This is easy to do and takes the guesswork out of your meal plans.  


Street Talk

Excellent article, Mathea. I think many people with diabetes will find your tips useful and easy to follow.

Reply
  about 9 years ago
You May Also Like
Foods That Help Burn Fat
Incorporating fat burning foods into your diet along with taking part in a regular exercise regime is an effective way of losing weight. But what exactly are foods that help burn fat? All foods have a value called the thermic effect, which is the amount of energy your body uses…
By: Alastair in  Health and Fitness  >  Weight Loss   Aug 17, 2011  
0
  Likes: 3

What is the Simple Seven And How Can it Help You Live A Healthier Life?
Life's Simple Seven, the recommendations made by the American Heart Association are the seven health and behavioral changes that can protect you from cardiovascular disease as well as helping during recovery from heart attack, stroke and other potential health risks. There are two sides of the simple seven including the…
By: amie nogrady in  Health and Fitness  >  Mind Body Spirit   May 06, 2012  
6
  Likes: 4

What You Should Be Doing to Get Six Pack Abs
You should always work hard for what you want. That way if it turns out to be easier than you thought, you are that much further along by the time you find out! There is nothing to lose in working hard and everything to gain. Working hard is not enough…
By: Chip Paulson in  Health and Fitness   Jul 22, 2013  
0
  Likes: 0

5 Worst Morning Foods – Not for Breakfast Anymore
The most important meal of your day is breakfast. That is what everyone says. However, you need to eat the right foods in the morning to make breakfast your most important meal. If you eat the wrong foods, you will gain weight and you will cause your blood sugar levels…
By: Cathy Quel1 in  Health and Fitness  >  Nutrition   Sep 28, 2012  
3
  Likes: 2

The Dangers Of Being Skinny Fat: Diabetes Risks And More
As little as fifteen years ago, only a very small number of children developed diabetes in their youth, making it "adult onset" at that time. At that time, the numbers were less than three percent of all newly diagnosed cases. Now, nearly half of all newly diagnosed diabetics are children,…
By: amie nogrady in  Health and Fitness  >  Childhood Obesity Prevention   Jun 12, 2012  
2
  Likes: 2

Diabetes And Stress
Today’s world is busy and fast-paced. There are many responsibilities and obligations - family, social and work that must all be accomplished. To be able to cope with all these, our time and resources are sometimes overpowered. Stress sets in. For diabetics, it is even worse. Any kind of either…
By: Geoffrey Moni in  Health and Fitness  >  Diabetes   Sep 05, 2012  
0
  Likes: 1

Diabetes And Honey
Your doctor has told you to avoid all sweets and sugar. You have gone ahead to include honey in this forbidden-stuff list as a diabetic. Even in the food store, it is on the “sweetener” shelf. Such is the wrong knowledge that most of us have about honey. We believe…
By: Geoffrey Moni in  Health and Fitness  >  Diabetes   Sep 25, 2012  
0
  Likes: 0

More People May Have Type I Diabetes Without Knowing it
Researchers have discovered that Type I diabetes may be more prevalent than previously believed after finding a number of deaths directly related to the disease without a prior diagnosis for that patient. Dr. Zabiulla Ali, the Assistant Medical Examiner for the Office of Chief Medical Examination said that at least…
By: amie nogrady in  Health and Fitness  >  Diabetes   Sep 13, 2012  
4
  Likes: 4

Pregnancy Diet And Nutrition on A Budget
Let’s start off with the diet talk first and get it out of the way. I hate diets. To me it is just that they are hard to follow, the foods are not easy to make and the ingredients are expensive. I am one of those people that turn around…
By: MarleneW in  Home and Family  >  Pregnancy   Apr 01, 2016  
2
  Likes: 6

Juvenile Diabetes Bracelets
In the past, diabetes was a disease for adults, especially those in their fifties. However, this is not the case now. Children and teenagers are getting diagnosed with juvenile diabetes every day. Researchers attribute this to increased levels of stress or environmental factors. There are also other speculations that it…
By: Geoffrey Moni in  Health and Fitness  >  Diabetes   Aug 27, 2012  
0
  Likes: 0

Natural Ways to Boost Your Calorie Burn And Speed Weight Loss
Weight loss, whether through surgery or weight training are the only true, sure ways to increase metabolic rate. Ironically, there are dozens of ways to slow the process down. Slowed caloric burn increases the risk of weight gain. While there are many different studies that point their fingers at one…
By: amie nogrady in  Health and Fitness  >  Weight Loss   Jul 04, 2012  
0
  Likes: 2

Use These Five Items to Fortify Your Oatmeal And Enhance the Taste
One of the primary reasons many people shy away from eating old fashioned oatmeal is its bland taste. In fact when instant oatmeal was created the manufacturers sought to solve this problem by adding ingredients such as sugar, salt and a wide range of flavorings. Of course, the problem here…
By: Des Forbes in  Health and Fitness  >  Hypertension   Apr 07, 2013  
0
  Likes: 1

How To Lose Weight With Cinnamon--discover How
For those of you trying to lose weight, I bet you didn't know that Cinnamon can help you reduce belly fat! You heard right! This is what some scientists have found....Cinnamon can help you lose belly fat, now lets see how. It is said that Cinnamon is one of the…
By: Len Cecchetto in  Health and Fitness  >  Weight Loss   Jun 09, 2011  
3
  Likes: 2

Living A Long Life With Diabetes
Diabetes can shorten your life span, but only if you don't do what it takes to be as healthy as you can after you find out you have diabetes. People who live with diabetes must realize that their life isn't as simple as other people's lives. This is why it…
By: Natanael in  Health and Fitness  >  Diabetes   Aug 31, 2012  
1
  Likes: 1

Natural Remedy For High Blood Pressure
High blood pressure is naturally curable. There are certain remedies that a patient can take o improve his or her health in such a condition. Medical science has made significant progress in certain fields basically with the aim of helping humanity towards the concept of man as a whole person…
By: florah in  Health and Fitness  >  Diseases   Dec 15, 2012  
0
  Likes: 0

Article Views: 3263    Report this Article