Blood Sugar Levels Chart
The above chart and the one below are exactly the same, in different formats.
|More than 11.1 mmol/l
These are the diagnostic ranges. As you can see, the normal range for fasting glucose is under 100 mg/dl or 6 mmol/l. Though just to note, there is some debate about the normal range in mmol/l, ranging from 5.5 to 6 mmol/l. So depending what chart you look at, you may see either of those numbers.
After a meal, the maximum reading you ideally want to see is 140 or 7.8.
If youre getting readings above this, you would be diagnosed with prediabetes or type 2 diabetes, as shown in the charts above.
Is There A No Carb Vegetable
There are very few no-carb vegetables that truly contain zero carbohydrates. However, there are plenty of low-carb veggies, such as leafy greens, celery, broccoli and cucumber.
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How Much Carbohydrate Do I Need Each Day
Carbohydrates are measured in units called grams. Grams are a measure of weight.
The total grams or amount of carbohydrate you need each day depends on your calorie goals, activity level and personal preferences.
Carbohydrates generally provide 45-65% of your daily calories.
For most people with type 1 diabetes, this ranges from 150-250 grams of carbohydrate a day. How you distribute this carbohydrate throughout the day can also make a difference in your blood sugar.
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How Many Carbs Are In Meats Poultry And Fish
These foods provide the protein you need to fuel your body, and generally contain very few or no carbohydrates. Roasted turkey breast and top sirloin steak contain no carbs, while two slices of oven-roasted chicken breast deli meat have less than one carb total. Salmon and tilapia are also no-carb choices. But be sure to use the healthiest techniques to cook these foods: skip cooking techniques that add carbohydrates, like breading. Just six breaded chicken nuggets contain 15 grams of carbs the equivalent of a starchy vegetable serving, says the ADA. Also, go easy on the portion size with animal-based proteins, Upchurch advises, to keep overall calories and fat in check.
How Much Carbohydrate Is Found In The Foods I Eat
There are many resources you can use to count carbohydrates:
- Nutrition Facts food labels on packaged foods list the total grams of carbohydrate.
- The American Diabetes Association Exchange Lists for Meal Planning: Choose Your Foods lists grams of carbohydrate per exchange serving size. In this system, one carbohydrate exchange serving equals 15 grams of carbohydrate.
- Carbohydrate counting and food composition books are available. These resources can also be found online.
- Some cookbooks are available that provide nutrition information.
- Many restaurant chains, including fast food outlets, have brochures available that list nutrition information for each of their offerings. This nutrition information often includes the amount of carbohydrates and will save you from having to make your own calculations.
- Computer software programs for hand-held devices.
- Some insulin pumps.
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Food Prep And Cooking
To make your meal prep for the week a little easier, you can find a downloadable and printable grocery list HERE that includes everything you need to make every meal.
Many of the meals can be made in large batches and stored in the fridge. Some meals are included on multiple days so you can cook for several days at the same time so always check the day-by-day plan before you start meal prepping.
How Many Carbs Are In Fruits
Fruits are packed with nutrients and can provide a healthy, sweet treat, but theyre also high in sugar. The trick is knowing which have a greater effect on blood sugar. Bananas, apples, pears, mango, papaya, grapes, figs, dates, and raisins are highest in carbohydrates, Upchurch says. Berries, melons, avocados, and peaches are lower-carb choices. Half of an apple or banana, for example, has 15 grams of carbs. By comparison, 1¼ cups of strawberries offers the same carb count, according to the American Dietetic Association. Aim to eat a variety of whole fruits to get the mix of vitamins and minerals they provide, but balance low- and high-carb varieties.
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Dinner: Salmon With Veggies
- 1/2 cup sautéed zucchini
- 1 cup sautéed mushrooms
To complement your meal and for dessert:
Total digestible carbs: 14 grams
Total digestible carbs for the day: 37 grams
A meal plan to manage diabetes should space carbs evenly over three meals. Each meal should contain a balance of protein, healthy fats, and a small amount of carbs, mostly from vegetables.
How Are Carbs Measured
Carbs are measured in grams. On packaged foods, you can find total carb grams on the Nutrition Facts label. You can also check this list or use a carb-counting app to find grams of carbs in foods and drinks.
For diabetes meal planning, 1 carb serving is about 15 grams of carbs. This isnt always the same as what you think of as a serving of food. For example, most people would count a small baked potato as 1 serving. However, at about 30 grams of carbs, it counts as 2 carb servings.
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Tips To Help You Start A No
Switching to a no-sugar diet is not an overnight affair. To succeed, start gradually and get accustomed to your new diet slowly.
One of the main challenges you may face is a powerful craving for sugar or sugary foods. Here are some tips to help you succeed in your sugar-free diet journey.
Limit your sugar intake gradually instead of eliminating it from your diet completely. Doing so helps you adapt to your new lifestyle while reducing sugar-based cravings.
Limit your consumption of simple carbohydrates present in refined products like white bread, white rice, and white pasta. Replace simple carbs with complex carbs present in whole grains.
Choose foods with natural sugars like fruits to gain fiber and essential nutrients.
Consume a protein-dense meal to reduce food intake and keep you fuller for longer
Consume full-fat foods. Remember, low-fat foods may contain more sugar levels than full-fat options.
Avoid sugar when under fatigue, stressed, or depressed because it can result in emotional eating. Breaking this habit can be difficult.
Does Diabetic Diet Chart Have Food To Avoid
Usually, these chart will contain a list and categories of food that are suitable for consumption. However, there are several types of charts that also provide a list of foods to avoid. The goal is so that you can control diabetic you have. This is a good thing to chart on. Moreover, the diabetic diet chart since the beginning has many versions that can be adapted for all conditions.
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General Guidelines For A Low Carb Meal Plan For Diabetes
- Consume all the healthy food options like lean protein, non-starchy vegetables, healthy fats, and fruits in moderation.
- Say no to all the processed, refined, and packaged food options coming with loads of empty and unhealthy calories
- Opt for home-cooked food options instead of any food ordered from outside
- Follow this meal plan under the strict guidance of a medical professional
- Track your daily calories and nutrition to get the best out of this meal plan
What Is A Low Carb Meal Plan For Diabetes
You have to lower the daily carbs intake while managing the consumption of other healthy nutrients like protein and fibers. While you do that, dont forget to consult with your doctor or physician in the same respect.
This is because not everyone is aware of their bodys daily minimum carb requirements as it majorly depends on age, health condition, weight, and other factors.
Another thing that you need to be mindful of here is avoiding any processed, packaged, and refined food items.
Besides all the empty calories, these food options bring in lots of harmful chemicals and additives to your gut.
So, the focus has to be on consuming all the natural, organic, and seasonal food options instead. Before you start ahead with the printable low-carb meal plan for diabetes, do read the following instructions and guidelines.
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Diabetes Blood Sugar Level Goals
Upon waking before breakfast
- 70-130 mg/dl
- 4-7.2 mmol/l
Two hours after meals
- Under 180 mg/dl
- Under 10 mmol/l
- 90-150 mg/dl
- 5-8.3 mmol/l
As suggested earlier, there is some variation in the blood sugar levels goals set by different organizations. And additionally, your physician or healthcare team may set your goals at a more stringent level.
For instance, fasting levels:
- Between 70-100 mg/dL or 4-5.6 mmol/l
- 70-110 mg/dL or 4-6 mmol/l
- 70-130 mg/dL or 4-7.2 mmol/l
Once you have a type 2 diabetes diagnosis, the overall goals you should aim for is to get your blood sugar levels as close to normaloptimal levels as you possibly can.
BUT, as suggested above, often goals are set with higher targets initially. For instance, if you have a high reading of 250 or 300 , your physician or health practitioner may recommend 200 be an initial goal, then 180 , before gradually working toward 140 and lower.
The reason this is often recommended is you can experience symptoms of hypoglycemia if you bring your levels down very quickly. So working toward tighter and tighter control does take some time.
You should work with your healthcare team on this. But overall the most optimal targets to work toward are a fasting glucose under 100 mg/dl or 6 mmol/l. And an after-meal reading below 140 or 7.8.
How To Use This Low Carb Food List
This list comes in handy whenever you have to go shopping for groceries. In it, youll find different types of food organized by category, including protein, fat, carbs, seasoning, alcohol, and beverages. You can buy them in different ratios that go in accordance with your needs. Still, we highly recommend that you buy more protein and the carbs listed, and diminish the fat.
Since this is not a ketogenic diet, youll have to keep the fat consumption under control to avoid gaining extra weight from it. Protein consumption should also be augmented if you exercise.
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Printable List Of Foods For Diabetics
Almost all foods contain a certain number of potassium. Foods that contain saturated fats when cooked in ways that improve nutritional intake are actually good enough for you. Creating a well-balanced meal is much easier if you have the ideal food in your home. Food or type of positive blood is inserted into meat, vegetables and fruit, although the intake of carbohydrates has been limited. Corn flour is composed of GMOs.Fortunately, my recipe always meets my initial needs. Vinegar vinaigrette dressing sauce recipes tell how to get the difference in your kitchen. As soon as it is better to avoid artificial ingredients, what is more important to consider when looking at artificial flavors is that you do not get a clue what it really means. Knowing what you consume is very important, so avoid artificial flavors. Therefore, if you are really dealing with fructose syrup, it really does weigh on your heart. If you notice a high or very low blood sugar, you should consult your doctor immediately. So coconut is fantastic, but many men and women are allergic or intolerant.
Diabetes And Celiac Disease
A person with both celiac disease and type 2 diabetes should check food labels to ensure the food they buy is free from gluten.
People with obesity and diabetes should follow the same food rules as people with only diabetes.
For example, it is a good idea to:
- avoid or limit foods high in carbohydrates and saturated and trans fats
- monitor portion sizes, especially in the case of foods that contain carbohydrates, fat, or both
- limit salt intake to help avoid complications from high blood pressure
The best option is to follow a balanced diet consisting of fruit, vegetables, lean proteins, and high fiber carbohydrates.
A dietitian or doctor can help create a food plan that is suited to each individualâs needs and lifestyle.
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Food As Medicine Impact Of Diet On Diabetes
When we think of diabetes treatment we generally think of pills and insulin injections to improve glycemic control. But what more and more doctors are realizing is that food is proving to be a muchmore powerfuldrug when it comes to diabetes.
While a poor diet can lead to obesity and insulin resistance and thus creating an environment for type 2 diabetes to exist, embracing a healthy diet has been found to do the exact opposite.
Foods that are high in fiber and low in saturated fats and processed foods can improve blood glucose to the point of prevention andreversal of diabetes and prediabetes.
With that being said our hope is that by having access to this diabetic food list pdf you will feel more empowered when it comes to managing your chronic disease. Always remember that what you eat impacts your health, good and bad.
If you are interested in lowering your blood sugar and reversing your diabetes then be sure to check out our bookSMART & Skinny Habits.We designed this program to help diabetics not only lose weight but REVERSE their diabetes permanently.
If you enjoyed this article or have any questions please feel free to let us know and we will be happy to get back to you!
Stay happy. Stay healthy.
How To Find Your Daily Calorie Need
We all have different calorie needs. Your daily calorie need depends on your size, fitness level, daily activity, gender, etc.
When you are creating a healthy diabetes meal plan, your first step should therefore always be to calculate your calorie equilibrium, or how many calories you need each day to maintain your current weight.
You can learn exactly how to find your calorie equilibrium with 5 easy steps in this post: How to Find Your Daily Calorie Need.
Once you know your calorie equilibrium, you can adjust your daily calories up or down to meet your goals. If your goal is to lose weight, I recommend that you eat up to 500 calories less than your equilibrium each day . This should lead to a steady and healthy weight loss.
If you want to build more muscle mass , start by eating 300-500 calories more than your equilibrium each day and see what happens. If you find that you are putting on a little too much fat, decrease your calories slightly.
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What Is A Good Meal Plan For People With Diabetes
A good diabetes meal plan is one that provides you with all the healthy nutrition you need while helping you keep your blood sugar level in your target range.
According to the American Diabetes Associations 2019 nutrition guidelines, there are many different ways to create a healthy diabetes meal plan, but there is growing evidence to show that low-carbohydrate eating patterns can benefit people with diabetes and prediabetes.
This plan is what many will consider moderately low carb which means:
- Less than 25 grams of carbohydrates in each meal or snack
- Protein and healthy fats in every meal
- Plenty of fiber to aid digestion and help manage blood sugar levels
- No processed carbohydrates or added sugars
- Limited natural sugars that can cause blood sugar spikes
- Moderate in sodium
Of course, no meal plan will perfectly suit everyone. You may have specific dietary needs or food allergies to take into account or simply like different foods than whats included in this plan. If so, use this plan as a starting point and substitute the meals that dont work for you with something else with similar macronutrients.
Talk To Your Doctor Before Changing Your Diet
When carbs are restricted, theres often a dramatic reduction in blood sugar.
For this reason, your doctor will often reduce your insulin and other medication dosages. In some cases, they may eliminate your medication altogether.
One study reported that 17 of 21 study participants with type 2 diabetes were able to stop or reduce their diabetes medication when carbs were limited to 20 grams a day .
In another study, participants with type 1 diabetes consumed less than 90 grams of carbs each day. Their blood glucose improved, and there was less likelihood of low blood sugar because insulin dosages were significantly reduced .
If insulin and other medications arent adjusted for a low carb diet, theres a high risk of dangerously low blood glucose levels, also known as hypoglycemia.
Therefore, its important that people who take insulin or other diabetes medications speak with their doctor before starting a low carb diet.
Most people will need to reduce their dosage of insulin or other diabetes medications when following a low carb diet. Not doing so may result in dangerously low blood sugar levels.
In addition to following a low carb diet, physical activity can also help manage diabetes by improving insulin sensitivity.
A combination of resistance training and aerobic exercise is especially beneficial .
Quality sleep is also crucial. Research has consistently shown that people who sleep poorly have an increased risk for developing diabetes .
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