8 Rules for Diabetes Control

D Limit carbohydrates (starch, fruit, milk/yogurt, sweets) at each meal or snack and evenly distribute them. They turn nearly 100% into sugar FAST.  They digest within about 1-2 hours and will spike and drop your sugar.
I Consume approximately 30-60 grams of carbohydrates per meal (remember that one portion of carbohydrates = 15 grams of total carbohydrates) depending on calorie budget for the day, blood glucose levels and insulin response.
A Consume slower-digesting foods to balance blood sugar levels and prolong the release of energy (reduce spikes and drops):

High fiber or dense carbohydrates in moderation with

Lean protein (fish/lean meat/poultry/low-fat cheese, eggs) and/or

Unsaturated fat (avocado/nuts/nut butters, oils)

Ex:  1 slice rye bread (1 carb serving) + 3 ounces of chicken (protein/fat) and/or 2 tablespoons of avocado (fat)

Protein and fat have a minimal effect on glucose levels.  They digest slowly and when added to carbohydrates will help to balance sugar and reduce fluctuations in glucose levels.

B Consume approximately 15-30 grams of carbohydrates per snack, mixed with another food group like protein or fat

Ex:  1 fruit serving (carb) + nuts (fat)

E Test blood glucose before meals (80-120) and 2 hours after the first bite of your meals (under 140 or as high as 160).  Sugar should rise approximately 50 points from a meal.  Test at bedtime (100-140) and the next morning.  These testing times will show your glucose patterns.  Vary testing times if you do not wish to test more than 1-2 times per day.  This information is critical for your doctor and you.

Target ranges may vary.
T Eat every 3-5 hours to avoid fluctuating glucose levels, help prevent overeating at the next meal and keep metabolism higher.
E Wait 2 hours between meals and snacks so glucose has a chance to come down before sending it back up with your next consumption.
S Do 150 minutes per week of moderate aerobic physical activity.  Add resistance training 3 times per week on nonconsecutive days. With doctor’s approval.