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Carbohydrates are the body's
primary energy source. Simple carbohydrates include foods with
added sugars, juices and fruits. Complex carbohydrates include
grain products and starchy vegetables. Recommendations for diabetic
meal plans suggest that most of the carbohydrate included come
from the complex variety. The best choices of grains or other
starchy foods include those with the highest fiber content.
In other words, look for whole grains, and fresh or frozen vegetables
to get the most fiber. Refined or processed grains have much
less fiber, and often a lower nutritional value.
Fruit contains natural, simple
sugars, and provide vitamins, minerals and fiber. To get the
most fiber from fruit choose fresh fruit instead of fruit juice.
Unsweetened frozen or canned fruit provide additional choices.
The carbohydrate found in milk
or yogurt comes from naturally occurring sugar and these foods
are perfectly suitable to include in your eating plan. Choose
low fat or skim milk and yogurt. Read yogurt labels carefully
for added sugars. Some fruit flavored or fruit on the bottom
types of yogurt have quite a bit added sugar.
What about desserts and foods
with added sugars? Trying to eliminate desserts entirely is
not realistic and could make you feel deprived. Use good judgment
and portion control with desserts, and reserve this type of food
for occasional use. Be sure your blood sugar is well controlled
if you decide to include an occasional dessert.
Carbohydrate foods are not the
only consideration for diabetes meal planning. High protein
foods and healthy fats are essential as well. Choose lean sources
of meat, chicken or fish. Vegetable sources of protein such
as beans, lentils and soy provide good alternatives that are
lower in fat. Consider using the meatless vegetable proteins
as an alternative once or twice weekly.
Selecting lean meat and low
fat dairy food is a good way to minimize saturated fat and cholesterol.
Include foods containing omega-3 fatty acids for their beneficial
anti-inflammatory properties. Omega-3 fatty acids are found
in soy oil, walnuts, flax seed, and most notably, oily fish such
as salmon, sardines, and mackerel.
As you can see, the diabetic
meal plan echoes many of the same principles of a general healthy
eating plan. Of greatest importance is to balance and control
the amount of carbohydrate consumed each day. A Registered Dietitian
can help you learn about portion size and the right number of
servings from each food category to include in your plan. Here
is a simple recipe that includes lean protein, vegetables, and
a whole grain starch. Enjoy!
Sesame Chicken and Asparagus
- Serves 4
2 tsp. canola oil
2 cloves garlic, chopped
½ tsp. ginger
4- 4 oz. boneless, skinless chicken breasts
2 Tb. Dry white wine
½ lb. asparagus, cut into 1"pieces
2 cups whole grain pasta, cooked
½ tsp. sesame seeds
1 tsp. sesame oil
1. Heat canola oil in a large
nonstick skillet. Add garlic and chicken. Cook chicken on each
side until lightly browned, approximately 5 minutes on each side.
2. Add white wine and asparagus; stir fry all ingredients for
an additional 3- 5 minutes or until chicken breasts are cooked
through.
3. Add cooked pasta, sesame seeds and sesame oil. Toss lightly
and serve.
Per Serving: 261 Cal (18% from
Fat, 48% from Protein, 33% from Carb); 31 g Protein; 5 g Tot
Fat; 1 g Sat Fat; 2 g Mono Fat; 22 g Carb; 3 g Fiber; 2 g Sugar;
42 mg Calcium; 3 mg Iron; 79 mg Sodium; 66 mg Cholesterol
Exchanges = 1 Starch - ½
Veg - 3 Lean Meat |
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