Low Carbohydrate Diet Meal Plans for Diabetics

If you have diabetes, your physician may suggest that you try a low carbohydrate diet. The logic behind this recommendation is that refined carbohydrates, like white breads and pastas, are quickly absorbed into the system and these foods turn into glucose more quickly than your body needs. As a result, your blood sugar can spike and the unused glucose can turn into fat, causing you to gain weight and become more insulin resistant.

Calorie Intake

One key to controlling diabetes is to maintain a normal weight. In order to do so, you need to determine how many calories you need to eat. According to Prevention magazine's website, if you are sedentary, you need less calories than if you are active. In general, an inactive 130-pound woman should eat approximately 1,500 calories, whereas a very active 130-pound woman should consume closer to 2.000 calories. Men should eat more. For example, a 180-pound man who is not active can eat around 2,500 calories a day and an very active man of the same weight should eat approximately 3,500 calories a day.

Of course, if your height and ideal weight are either more or less than the examples mentioned here, then you will have to adjust your caloric intake accordingly. Along with watching calories, you also need to make sure your carbohydrate intake is as low as possible, ideally under 125 grams per day. Please speak with your health care provider or nutritionist about your calorie and carbohydrate needs.

Number of Servings

In order to keep your calories and carbohydrates under control, it's important to understand how much to eat. Based on a 1,500 to 1,600 calorie diet and a limit of 125 grams of carbohydrates, you should consume the following:10 proteins (including one serving of nuts), five vegetables, 1/2 serving of dairy, two fruits, four starches, and six fats.

Of course, you can have more if your calorie needs are greater; however, you try to avoid any additional carbohydrates. In order to do so, add extra proteins, a little more dairy, a bit more fat, and possibly more vegetables. You also need to be aware that eating a restrictive diet may not provide all the nutrients you need. As a result, you might want to take vitamin and mineral supplements suggested by your doctor or nutritionist in order to ensure you have a completely balanced diet.

Serving Sizes

If you don't know what constitutes a serving size, you might be surprised to find out that a protein serving consists of 1 oz. of meat, cheese or nuts.

In addition, a vegetable serving is considered 1/2 cup of raw vegetables, 3/4 cup of vegetable juice and one cup of leafy greens.

For a dairy serving, if you use non-fat versions of milk and unsweetened yogurt, you can have one whole cup as one serving. However, if you consume higher fat or sweetened dairy products, then your portion size is about half as much.

Small to medium pieces of fruit make up a serving, as does 1 cup of strawberries, 1/2 cup of canned fruit and 1/4 cup of dried fruit.

Stick to whole-grain, high-fiber starch choices. Servings sizes for starches include one piece of bread, 1/2 bagel or muffin, and 1/2 of a cup of cereal, pasta, rice, beans, corn and potatoes.

Of course fat servings are quite small, including 1/2 teaspoon cooking oil or mayonnaise, 1 tablespoon low-fat mayo or oil and vinegar dressing, five large olives, and 1/8 of an avocado. (Keep in mind that an avocado additionally contains carbs.)