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Patient Education
Diabetes Care Center
Diabetes Meal
Planning
How foods affect blood glucose
Carbohydrate, protein, and
Carbohydrate
fat all provide calories, or
Carbohydrates are the body’s main source of energy. The amount of
carbohydrates you eat determines how much your blood glucose level
goes up after meals or snacks. Checking your blood glucose level before
and after you eat will help you to see how the foods you eat affect your
blood glucose level.
energy, that your body uses
for fuel.
The amount of calories you
mostly on whether you need
The 2 main types of carbohydrates are starches and sugars. Sugars
include not only table sugar but fruit and milk sugars, too. Three kinds
of sugar are:
to lose, gain, or maintain
Table sugar = sucrose
need each day depends
your weight, and how
physically active you are.
If you eat more calories than
you need, you’ll gain weight.
If you eat fewer calories than
you need, you’ll lose weight.
Gaining and losing weight
can affect your blood
glucose levels.
Fruit sugar = fructose
Milk sugar = lactose
Starches and Sugars
Foods containing starches or sugars are broken down, or digested, into
glucose at about the same rate. About 90% to 100% of the
carbohydrates you eat appears as glucose in your bloodstream 5 minutes
to 3 hours after eating a meal or snack. Carbohydrate is the fuel that
most affects your blood glucose level.
Counting the amount of all the carbohydrates you eat, not just table
sugar, is the basis of carbohydrate (“carb”) counting. Many people
with diabetes use carb counting to plan their food and meal choices.
Fiber
The third type of carbohydrate is fiber. Whole foods are a good source
of fiber. Fiber is the structural part of vegetables, fruits, grains, nuts, and
legumes. Fiber adds “bulk” to your meals and can help make you feel
full. Some research shows that high-fiber foods may slow the rise in
blood glucose after eating.
Eating “whole” or less processed foods improves blood glucose control,
blood fats (lipids), and insulin levels. Including fiber in your meals can
also lower your risk of heart disease and some types of cancer, as well
as improve your digestive health.
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Diabetes Care Center
Diabetes Meal Planning
Types of Carbohydrate
•
Bread, pasta, rice, potatoes, cereals, crackers, and grains
•
Fruit and juice
•
Milk and yogurt
•
Vegetables – non-starchy such as broccoli, green beans, and carrots
•
Sugars
How are carbohydrates (carbs) measured?
In carbohydrate counting, 1 carb choice equals 15 grams carbohydrate.
Here are 2 examples of how to count carb choices:
•
1 cup of rice or pasta = 3 carb choices = 45 grams carb
•
2 slices of bread = 2 carb choices = 30 grams carb
How many carbohydrate servings are right for you?
These suggestions are only a general guide. People taking insulin to
control their blood glucose level may need a different meal plan.
For Weight Loss
For Weight Maintenance
Women
2 to 3 carb choices per meal
(30 to 45 grams)
3 to 4 carb choices per meal
(45 to 60 grams)
Men
3 to 4 carb choices per meal
(45 to 60 grams)
4 to 5 carb choices per meal
(60 to 75 grams)
Protein
Proteins are used to build and repair the body. Protein foods can provide
energy for your body if you don’t eat enough carbohydrates. Protein foods
do not greatly affect your blood glucose level.
Examples of Protein Foods
•
Meats, fish, poultry
•
Cheese, milk, eggs
•
Peanut butter
•
Meat alternatives, such as dried beans and peas, legumes, and soy
products such as tofu
Fat
Fats are another type of fuel your body uses for energy. You need some fat
with every meal to absorb certain vitamins and minerals. Fats do not affect
blood glucose level very much. However, too much fat can cause weight
gain and raise the level of your blood fats (lipids).
Diabetes Care Center
Diabetes Meal Planning
There are 3 major types of fat found in food:
Questions?
Your questions are
important. Call your
doctor or health care
provider if you have
questions or concerns.
UWMC clinic staff are
also available to help
at any time.
Diabetes Care Center:
206-598-4882
•
‐ Monounsaturated fats – olives and olive oil, canola oil, nuts,
avocados, peanuts, and peanut oil
‐ Polyunsaturated fats – corn, safflower, sunflower, and soybean oils
‐ Omega-3 fatty acids (a type of polyunsaturated fat) – fish, flax
seed, and walnuts
•
•
Trans fats – These types of fats should be avoided:
‐ Processed foods – snack foods, cookies, fast foods, and most stick
or solid margarines
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Saturated fats – These fats should be eaten only in small amounts:
‐ Butter, shortening, fatty meats, whole milk, cheese, hydrogenated
fats, and tropical oils (palm, palm kernel, and coconut oils)
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Unsaturated fats – These are the best types of fat for you. They
contain essential nutrients and should be eaten in moderation:
Tips
•
Try to eat at regular times.
•
Figure the carbohydrate content of your usual diet. Use a sampling of
about 3 breakfasts, 5 lunches, and 7 to 10 dinners.
•
Practice measuring or weighing your carbohydrate foods to learn the
right portion size for you.
•
Read food labels to check the Total Carbohydrate content in grams
per serving. How many carbohydrate choices or grams of
carbohydrate are in your favorite bowl of cereal? Are you eating the
same amount as the serving size on the label – or more?
•
Don’t eat all of your day’s carbohydrates in 1 meal or snack. Instead,
eat smaller amounts at each meal.
•
If you are following a weight-loss plan, try to eat about the same
amount of carbohydrate at each meal and snack. For example, your
breakfast should have about the same amount of carbs from one day
to the next.
•
Eat whole foods and whole grains more often – they are good sources
of fiber.
•
Drink water when you are thirsty instead of soda or juice.
Diabetes Care Center
Box 354691
4225 Roosevelt Way N.E., Suite #101
Seattle, WA 98105
206-598-4882
© University of Washington Medical Center
10/2007 Rev. 03/2009
Reprints: Health Online