I was taught to control my blood sugar by eating a certain amount of carbohydrates at every meal. Does this mean I can eat as many carb-free foods as I want?
Answer From Katherine Zeratsky, R.D., L.D.
No, don't eat unlimited amounts of foods just because they're free of carbs (carbohydrates). Carbs aren't your only dietary consideration.
Eating a healthy, portion-controlled diet helps you manage your blood sugar levels and reduces your risk of diabetes-related conditions, such as heart disease and stroke. The best way to do this is to choose a variety of nutritious foods — those rich in vitamins, minerals and fiber — and limit foods that are high in saturated fat and sodium.
Consider the following sample breakfast menus. Although they provide almost the same number of carbs, breakfast No. 2 is a better choice because it's considerably higher in nutrients and lower in calories, fat and sodium.
Breakfast No. 1
| |
Carbs (g) |
Sodium (mg) |
Fat (g) |
Calories |
| 2 fried eggs |
1 |
190 |
13.5 |
180 |
| 2 sausage links |
1 |
374 |
12.5 |
150 |
| 3/4 cup hash browns |
41 |
400 |
14.5 |
310 |
| 1 slice white toast |
15 |
145 |
1 |
78 |
| 2 teaspoons butter |
0 |
61 |
8 |
68 |
| 1/2 cup orange juice |
14 |
2.5 |
0 |
61 |
| 1 cup black coffee |
0 |
5 |
0 |
2 |
| Totals |
72 |
1177.5 |
49.5 |
849 |
Breakfast No. 2
| |
Carbs (g) |
Sodium (mg) |
Fat (g) |
Calories |
| 3/4 cup cornflakes |
18 |
153 |
0 |
75 |
| 1/2 medium banana |
13.5 |
1 |
0 |
44 |
| 1 cup low-fat milk |
12 |
107 |
2.5 |
102 |
| 1 slice whole wheat toast |
13 |
141 |
1 |
76 |
| 1 tablespoon peanut butter |
4 |
68 |
8 |
96 |
| 1/2 cup orange juice |
14 |
0 |
0 |
59 |
| 1 cup black coffee |
0 |
5 |
0 |
2 |
| Totals |
74.5 |
475 |
11.5 |
454 |
- Diabetes diet, eating, and physical activity. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity. Accessed Jan. 30, 2017.
- Diabetes meal plans and a healthy diet. American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/planning-meals/diabetes-meal-plans-and-a-healthy-diet.html. Accessed Jan. 30, 2017.
- Cook with heart-healthy foods. American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/planning-meals/cook-with-heart-healthy-foods.html. Accessed Jan. 30, 2017.
- USDA National Nutrient Database for Standard Reference, Release 28. U.S. Department of Agriculture, Agricultural Research Service. http://ndb.nal.usda.gov. Accessed Feb 1, 2017.
- Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Feb. 1, 2017.
March 04, 2017Original article: http://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/FAQ-20058545