These are simple diabetic diet guidelines prepared by McKinley Health Center, University of Illinois. These guidelines tell you all the basic information that you should know to keep your blood sugar level low and stay healthier. This begins with the knowledge about Carbohydrates, food with amount of Carbohydrates in it, sweets, and meal plan example.
How Carbohydrate affect Diabetes Diet?
How is Carbohydrate related to Diabetes? You may ask at first, but the answer is quite simple. Carbohydrate is the main source of sugar. When you eat some food, Carbohydrate will be digested and formed sugar or glucose that will be absorbed into your blood sugar level. Thus, too much food with high Carbohydrates are certainly no good for you health. However, Carbohydrate is necessary and needed in moderation. Many of you may think Carbohydrates are mainly from food like bread, cereal, or sweets. In facts, Carbohydrates are in so many kinds of food. Here are some of the major foods: starches (bread, cereal, crackers, pasta, tortillas, and rice), fruit (and fruit products), milk and its products like yogurt, starchy vegetables (peas, corns, potatoes and squash), sugar and sweets (soda pop, candy, cookies, cake, fruit “drinks”, sweets, etc.)
How to measure amount of Carbohydrates?
Generally, we measure amount of Carbohydrates in terms of serving. One serving of carbohydrate means 15 grams of total Carbohydrate. You can check this out by reading the actual food label to see how much Total Carbohydrate the food contains. Below is a list of foods that give you one serving of carbohydrate.
• 1 slice bread
• ½ small bagel
• ½ English muffin, buns
• ¾ c dry cereal, unsweetened
• ½ cup cooked cereal, plain
• 1/3 cup rice
• 1 small tortilla, waffle, or pancake
• ½ cup beans and pasta
• ½ cup corn, peas, potatoes
• ½ banana, grapefruit
• ½ cup canned fruit-lite
• 17 small grapes or cherries
• 1-cup berries or melon
• 1 small fresh fruit (apple, orange)
• ¼ cup dried fruit
• ½ cup fruit juice
• 1 cup milk
• ¾ cup plain, light yogurt
• ½ cup ice cream
• ½ cup frozen yogurt
• ¼ cup sherbet
• 2 small cookies
How about sweets?
Who does not love sweets? So can I have some? You may ask. Well, for people with diabetes you must be very careful. Especially in case of concentrated sweets likes candy, cookies, and soda that contain a lot of carbohydrate, and are pretty much high in calories and fat. Therefore, the consumption of these concentrated sweets should highly be limited. If you really need to eat some concentrated sweets, you MUST carefully monitor and have only the suitable portion sizes. Look only for the Total Carbohydrate in a food label and don’t worry about sugar as it is already included in the Total Carbohydrate.
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