How Food Affects Your Blood Glucose

Whether you have type 1 or type 2 diabetes, what, when, and how much you eat all affect your blood glucose. Blood glucose is the main sugar found in the blood and the body's main source of energy. If you have diabetes (or impaired glucose tolerance), your blood glucose can go too high if you eat too much. If your blood glucose goes too high, you can get sick.

Your blood glucose can also go too high or drop too low if you don't take the right amount of diabetes medicine. If your blood glucose stays high too much of the time, you can get heart, eye, foot, kidney, and other problems. You can also have problems if your blood glucose gets too low (hypoglycemia).

Keeping your blood glucose at a healthy level will prevent or slow down diabetes problems. Ask your doctor or diabetes teacher what a healthy blood glucose level is for you.

Why should I eat about the same amount at the same times each day?

Your blood glucose goes up after you eat. If you eat a big lunch one day and a small lunch the next day, your blood glucose levels will change too much.

Keep your blood glucose at a healthy level by eating about the same amount of carbohydrate foods at about the same times each day. Carbohydrate foods, also called carbs, provide glucose for energy. Starches, fruits, milk, starchy vegetables such as corn, and sweets are all carbohydrate foods. Talk with your doctor or diabetes teacher about how many meals and snacks to eat each day.

How much should I eat each day?

• a small woman who exercises
• a small or medium woman who wants to lose weight
• a medium woman who does not exercise much

Have about 1,600 to 2,000 calories a day if you are

• a large woman who wants to lose weight
• a small man at a healthy weight
• a medium man who does not exercise much
• a medium to large man who wants to lose weight

Have about 2,000 to 2,400 calories a day if you are

• a medium to large man who does a lot of exercise or has a physically active job
• a large man at a healthy weight
• a large woman who exercises a lot or has a physically active job

Measuring Your Food

To make sure your food servings are the right size, use

• measuring cups
• measuring spoons
• a food scale

Also, the Nutrition Facts label on food packages tells you how much of that food is in one serving. Weigh or measure foods to make sure you eat the right amounts.

These tips will help you choose the right serving sizes.

• Measure a serving size of dry cereal or hot cereal, pasta, or rice and pour it into a bowl or plate. The next time you eat that food, use the same bowl or plate and fill it to the same level.
  
• For one serving of milk, measure 1 cup and pour it into a glass. See how high it fills the glass. Always drink milk out of that size glass.
  
• Meat weighs more before it's cooked. For example, 4 ounces of raw meat will weigh about 3 ounces after cooking. For meat with a bone, like a pork chop or chicken leg, cook 5 ounces raw to get 3 ounces cooked.
  
• One serving of meat or meat substitute is about the size and thickness of the palm of your hand or a deck of cards.
  
• A small fist is equal to about 1/2 cup of fruit, vegetables, or starches like rice.
  
• A small fist is equal to 1 small piece of fresh fruit.
  
• A thumb is equal to about 1 ounce of meat or cheese.
  
• The tip of a thumb is equal to about 1 teaspoon.