Foods with carbohydrates (carbs) raise your blood sugar. Your body needs carbs to give you energy and nutrients you don't get from protein and fat. Knowing when to eat, what to eat and how much to eat can help with blood sugar control. Below are some basic eating guidelines to help you.
1. When to Eat—Aim for Consistency
Spreading food intake into three or four periods during the day can keep sugar from getting too high or too low. Eating once a day usually leads to poor blood sugar control. Eating too often or "nibbling" throughout the day can also lead to poor blood sugar control.
- Eat within the first one to two hours of waking, or sooner (hint: breaking your fast is "breakfast").
- Aim to have meal or snack periods spaced about four to five hours apart.
- Stop eating a few hours before your bedtime.
2. What to Eat—Carbs are Not the Enemy
Starchy foods, fruits and milk raise blood sugar. You CAN eat these foods, but just be careful how you combine them and how much you have at one time.
- Aim for generous amounts of vegetables like broccoli, green beans or salad.
- Limit carb foods at meals and snacks.
- Choose carbs high in fiber like whole grains, whole fruits and vegetables instead of highly processed foods.
- Reduce foods with added sugars.
- Reduce fried foods, candy, cookies, snack cakes, pastries and foods with > 400 calories a serving.
- Drink mostly water.
3. How Much to Eat—Control Your Portions
The visual above helps us understand that carb foods should be limited. Other helpful ways to limit how much you eat include:
- Learn to count carbs using nutrition facts labels or resources such as www.calorieking.com.
- Use resources such as food exchange lists for portions of food equal to 15 grams of carbohydrates.
- Start with around 30 to 60 grams of carbohydrates at meals (this is a general guide only).
- Choose portions of meat, fish and poultry that fit on your own palm.
- Choose fruits the size of a tennis ball or about a half cup.
- Use smaller bowls, plates and glasses to influence reduced portions.