How should I include starchy foods in my diabetes meal plan?

The following are tips on including starchy foods in your diet if you have diabetes:

Tips for Carb Counters: Starchy foods are one of the main sources of carbohydrate in our diet -- along with milk, fruits, and sweets. For most grains and starches, 1/2 cup or 1 ounce (oz.) contains 15 grams (g) of carbohydrate. A few exceptions are: 1 cup of winter squash and pumpkin and 1/3 cup of rice has about 15 grams.

For the Plate Method: About 1/4 of your plate should come from starchy foods. Remember, only the depth of a deck of cards! This is usually about 3/4 to 1 cup of a starchy food.

For the Glycemic Index: The general rule of thumb when using the GI to select foods is that the closer to nature or less processed a food, the lower the GI. For example, whole rolled oats have a lower GI than instant oatmeal. Dried beans, lentils, and starchy vegetables all have lower GI values. Potatoes are an exception, but a small serving can still fit into your meal plan.