1200-Calorie Diabetic Diet

  Diabetic Exchanges

The exchange system groups foods into one of six categories: starches, meat and meat substitutes, vegetables, fruits, milk, and fats. Serving for serving, foods in each of these categories have similar amounts of carbohydrate, protein, and fat. This means that each food in a particular category can be “exchanged” for another food in that same category.

Here is a typical breakdown of these categories for a 1200-calorie diet that is based on 50% carbohydrate, 20% protein, and 30% fat:

For more information on diabetic exchanges, including food lists, refer to the article on the Diabetic Exchange Diet.

  Carbohydrate (or “Carb”) Counting

The foods that raise blood sugar the most are those that are high in carbohydrates (e.g., starches, sugars, milk, fruit, and sweets.) Carbohydrate counting is particularly useful for people who take insulin shots, since it allows you to balance food intake with insulin—the more carbohydrates you eat, the higher your blood sugar will be, and the more insulin you will need. Of course, you should always ask your doctor before adjusting insulin doses on your own.

Because carbohydrate counting focuses only on the carbohydrates in different foods, it allows for more flexibility than the exchange system. The foods listed in the starch, fruit, and milk exchange lists contain the same amount of carbohydrates per serving, 15 grams. This is about the amount of carbohydrate in one slice of bread, ¾ cup dry, unsweetened cereal, ½ cup of pasta, one cup of milk, or one small piece of fresh fruit. Since they have similar effects on your blood sugar, they can also be “exchanged” since they are generally considered “carbohydrate servings.” For example, you may trade one starch serving for one fruit or milk serving.

Most people with diabetes should consume between 45% to 65% of their calories as carbohydrates (and the rest from fat and protein). (Remember, a registered dietitian can help you determine and calculate the best individualized meal plan for you.) On a 1200-calorie diet that is 50% carbohydrate, you can have a total of 10 servings of carbohydrate per day. How you distribute these servings will affect your blood sugar and should therefore be kept consistent from day to day, but adjusted as necessary to keep blood sugars within your target range. The bottom line is you should space out your carbohydrate servings into at least three meals per day. In addition, the more fiber the carbohydrates contain, the better the effect on your blood sugar. The below table shows examples of different ways that these 10 carbohydrates could be distributed:

Keep in mind that when carb counting, foods consisting mainly of protein and fat (e.g., meat, margarine) should be eaten in moderation even though they are not technically counted. If they are eaten in excess, you may exceed 1200 calories and gain weight.

The article on the Diabetic Exchange Diet lists the average carbohydrate content of different foods and food categories. There are books available that provide more comprehensive carbohydrate count lists. In addition, most packaged foods have labels that list their carbohydrate counts.

Food labels are the most accurate way to determine the carbohydrate count of a food. If you eat many high fiber foods, you may want to talk to a dietitian about label reading to learn how to subtract the “dietary fiber” grams from the “total carbohydrate” grams. Because fiber is not absorbed by the body, but is counted in the “total carbohydrates,” this subtraction gives you a more accurate estimate of the carbohydrates that will affect your blood sugar.

Sample 1200-Calorie Diet Menu

Points to Consider

• This diet will be easier to follow once you become familiar with the serving sizes for each category of food and also how many carbohydrates the different categories of food typically contain.
• In general, you will want to spread out your exchanges or carbohydrate servings over the course of a day (e.g., three meals and two or three snacks). If you find that your blood sugar is high at any time during the day, you may need to adjust the amount of carbohydrate in your most recent meal.
• This diet is helpful not only for regulating blood sugar, but also for regulating weight.
• If you haven’t already, consider working with a registered dietitian to develop an individualized meal plan. An individualized meal plan can be designed specifically to meet your nutrient needs and fit with your lifestyle and preferences. Most likely it will also allow for more flexibility than a set 1200-calorie diet.