What is the Carb Controlled Diet?
This is a diet that is meant for people that have prediabetes, diabetes or just want to eat healthy and more balanced meals.
It is about having regular consistent carbs throughout the day so that blood sugars can remain more consistent rather than spiking and dropping constantly throughout the day. 

When one’s blood sugar is inconsistent, one doesn’t feel their best and may experience headaches and fatigue. And of course, poor blood sugar management increases one’s risk for the potential negative outcomes including: eyesight issues, kidney problems, neuropathy, and others. 

Benefits of this diet:
The benefits include improving insulin sensitivity and blood glucose control, weight management as well as providing optimal nutrients as all food groups are included and in proper portions. It is not extreme or restrictive, so it allows for a greater ability for people to stick to the plan long term as part of a healthy and sustainable lifestyle.

What are the components of the carb-controlled diet? 

Carbohydrates/starches

Carbohydrates are the body’s number one source of fuel for the brain and for energy production. Carbs are necessary for everyone, especially people with diabetes. They raise our blood sugar, as they should, in order to provide energy. We must however choose complex carbohydrates as there is also fibre and some protein to help stop the blood sugar from spiking and the dipping and instead keeping it more consistent.

Some complex carbohydrate examples include: Starchy vegetables (corn, peas, potatoes), fruits, whole grains, milk, yogurt, beans/lentils (yes these are all good and recommended as part of a healthy diet and for those with diabetes as well).

Proteins

Proteins are essential for a variety of reasons in the body. They help to build lean body mass, support the immune system and enzyme production and promote satiety in order to help with weight management- which is especially important for those with diabetes or at risk for diabetes.
Proteins should be a component of every meal and snack for these reasons above, but especially because when it is combined with a carbohydrate it can further help stabilize blood sugar.
Choose lean sources of protein in order to reduce the intake of saturated fats which can increase cholesterol levels, a risk factor for heart disease.

Examples include: meat, seafood, eggs, dairy products, nuts, seeds, beans, lentils, soy products etc.

Fats

Heart healthy fats are vital in the diet as well.  It is more important that we pay attention to the type of fat we are choosing rather than the amount. Of course, we should still be mindful of the amount we are consuming but focus more on the type of fat. Fats helps us to absorb vitamins and minerals from our food, supports brain health and promotes fullness for longer, helping in weight management.
Heart healthy fats should be a component of every meal and snack for these reasons above, but especially because when it is combined with carbohydrates it can further help stabilize blood sugar.

Examples include: fatty fish, nuts, seeds, and oils- liquid at room temperature such as extra virgin olive oil and canola oil.

Fruits and Vegetables 

Fruits and vegetables must be a compliment at every meal. They are truly THE powerhouse of antioxidants which reverse cell damage, cell stress, and help prevent and/or reverse chronic diseases. They also have tons of vitamins and minerals to ensure our metabolism is functioning properly and that we are able to derive the maximum nutrients and energy from the food we are eating. They also have A LOT of fibre which you already know is so important for many reasons but also assisting further in blood sugar control.

Now, let’s put this all together! 

Here is what your plate should look like at each and every meal:

Many people with diabetes count carbs to make managing blood sugar easier, which I recommend as well. Here is what this looks like in terms of a daily schedule and the components of each meal and snack, keeping in mind all the recommendations from above.

Breakfast 8am 

• 45- 60 grams of complex carbs 
• 1 serving of fruit 
• 1 serving of vegetable 
• 1 serving of a whole grains 
• 20 grams of protein 

A meal example would be: 1 slice of whole grain toast, 1 tbsp of peanut butter, 1 scrambled egg with spinach, onions, tomato and green peppers, 1 orange and 1/2 cup of baked breakfast potatoes.

Morning Snack 10am

• 15 grams of complex carbs
• 8-10 grams of protein 

A snack example would be: 1 cup of low-fat Greek yogurt (no sugar added).

Lunch 1pm

• 45-60 grams of complex carbs 
• 1 serving of fruit 
• 1 serving of vegetables 
• 1 serving of a whole grains 
• 20 grams of protein 

A meal example would be: 1 cup of whole grain maize ugali, 3 ounces of lean beef, 1 cup of Sukuma wiki, 1 small banana and ⅓ of an avocado. 

Afternoon Snack 4pm

• 15 grams of complex carbs
• 8-10 grams of proteins 

A snack example would be: ½ cup mango with ¼ cup of walnuts 

Supper 7pm

• 45-60 grams of complex carbs 
• 1 serving of fruit 
• 1 serving of vegetables 
• 1 serving of a whole grains 
• 20 grams of protein 

A meal example would be: ½ cup brown rice, 1 cup of beans, 1 cup cabbage with carrots sautéed in canola oil, 1 cup watermelon.

Bedtime Snack 9pm

• 15 grams of complex carbs
• 8-10 grams of protein 

A snack example would be: 1 apple with 1 ounce of low-fat cheese.

I hope this has helped you to better understand how our plate should be balanced and what an ideal eating pattern throughout the day looks like, in order to promote better blood sugar control as well as weight management and an overall healthy diet, in proper portions, with all the food groups for ultimate nutrition for a long term and sustainable solution! 

Remember everyone’s situation and condition is different and it does take an individualized approach. There is no one size fits all. The amount of carbs you can eat to maintain your blood sugar levels depends on your age, weight, activity level and other factors, including medications. Some may benefit from a lower carb diet. 

It is important to work closely with a registered dietitian and your doctor so together you can find what works best for your condition and your lifestyle for the most successful and sustainable approach. 

Cheers!

Ashley