How to Plan Low-Carb Diabetic Meals

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Low-carb diabetic meal plans don't have to be boring. Plan tasty and healthy meals with the help of a licensed dietitian in this free video.

Part of the Video Series: Weightloss and Dieting
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Video Transcript

Hi, I'm Charlotte Lawson, a registered and licensed dietitian here in Tampa Bay, Florida. Now, if you're a diabetic you're probably looking for some answers on how to plan low carb meals for the diabetic lifestyle. Well, first I want to introduce you to The American Diabetes Association as this website is an excellent tool not only for meal planning, but just general information on diabetes. So, please check it out as, again, it's an excellent source of information. Now, carbohydrates are really what a diabetic needs to be aware of and carbohydrates come from three food groups, our starches and actually starchy vegetables as well, our dairy products that have a little bit of that lactose as well as our fruit group. These foods naturally occurring, have that sugar or carbohydrate that can affect our blood glucose. Now, be mindful of your portion size. This is really what ends up being key as far as when we have those spikes or those lows in our blood sugar levels. If you have a lot of a starchy food in one sitting, it's more likely that your blood sugar will rise versus just a smaller moderate amount. For instance, rice, which is a very starchy grain, one third cup is about 15 grams of carbohydrate and that 15 gram number is what we consider one choice of carbohydrate. Now, typically in a carbohydrate diet, excuse me a diabetic diet, you want to moderate the amount of carbohydrates and try to keep them consistent throughout the day. Now, it all depends on your calorie needs and how many choices of carbohydrate you have but typically you can have anywhere from 45 to 60 percent of our diet coming from those carbohydrates. So, keep in mind not to eliminate them completely. Also choose better carbohydrates and by these I mean our high fiber and more complex carbohydrates. This is your whole fruits and vegetables and your whole grains. The fiber helps to digest these things slower because our bodies actually don't utilize fiber whatsoever and it also sticks with us helping us stay full and to moderate our calorie intake. So, a lot of times we're less likely to snack on easy sweets and crackers and chips when we have those high fiber healthy foods. So again looking at portion sizes, try to stick within 15 grams of carbohydrate per serving, and it's okay to have a couple servings at a meal, typically around three to four is general. Also, utilizing that moderation and timing throughout the day. Six small meals a day is really ideal especially to keep that easy flow of carbohydrates. So, complex carbohydrates with high fiber and 15 grams is that magic number and again check out The American Diabetes Association for an excellent source of information. I am Charlotte, and eat happy.


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