Ranges

• Normal blood sugar levels range from 70 mg/dl to 120 mg/dl (milligrams of glucose to deciliters of blood). It is normal to experience some spikes in blood glucose levels even in healthy people. A carbohydrate-loaded meal, ingesting too much sugar or severe physical or emotional stress can all trigger hyperglycemic episodes. In diabetics, the hyperglycemia tends to be more severe and more frequent.
  
  

Diet

• Sugar and carbohydrates are the main sources that provide the body with blood glucose. A healthy diet low on carbohydrates and processed sugars is the best for diabetics to avoid spikes in blood glucose levels. Diabetes is also linked closely to heart disease, so a low-fat diet is also recommended.
  
  Carbohydrates break down at different rates in the body and convert into different amounts of blood glucose. The Glycemic Index (GI) rates food that contains carbohydrates on a 1 to 100 scale. Carbohydrates that take longer to break down in the system and convert to lower amounts of blood glucose are rated on the lower end of the index. Pure glucose is rated at 100. Any food that does not contain carbohydrates, such as meat or eggs, is not included in the index.
  
  Foods with a GI rating of less than 55 are well-suited to be included in a diabetic diet. Any food with a GI rating of 77 or higher should be avoided. Those foods in the middle of the scale should be consumed only in moderation.
  
  On the Glycemic Index, whole, fat-free and skim milk have very low ratings. Since a diabetic diet should also be low-fat, it is best to skip the whole milk and drink skim or fat-free instead. When possible, choose foods that are lower in fat as well as carbohydrates.
  
  

Meal Planning

• Eating five or more small meals rather than three large meals is recommended for diabetics, and there are a few different meal planning techniques available. The constant carbohydrate meal plan involves working with a diabetic nutrition specialist to determine how many carbohydrates should be consumed at each meal. Insulin or other medication is then taken in the same dose and at the same time every day to counteract the carbohydrates.
  
  The carbohydrate counting meal planning technique involves counting the grams of carbohydrates that will be ingested at each meal, and dosing medication or insulin accordingly.
  
  The exchange meal planning technique is similar to some of the popular weight loss plans available. A serving size for is set for each meal from the starch, fruit, milk, fat, vegetable and meat groups based on total calories allotted per day. If the plan for a particular meal calls for one serving of fruit, you could have an orange, apple or pear.