Forming and sticking to a balanced diet plan is the key to maintaining healthy blood sugar levels. Fortunately, creating a diet that caters to the unique needs of people who have diabetes is quite easy. In fact, many healthy eaters are already following diabetes diets without even realizing it!
At its core, a diabetes diet simply means consuming foods and drinks that are low in calories and fat and high in nutrients. The goal is to eat in moderation and on a consistent schedule, focusing heavily on fruits, vegetables, whole grains, and lean proteins.
Starting a new diet can be intimidating, but don’t worry! There are so many delicious and nutritious snacks, meals, and beverages that you can make and enjoy. And, establishing dietary boundaries can help you get more focused and creative in the kitchen.
Before beginning a new eating plan, make sure you talk to your doctor or dietician. While the suggestions in this guide should be suitable for the vast majority of people who have diabetes, it’s important to check with a professional before making significant changes to your lifestyle. With that said, let’s dive in!
Why an Eating Plan Is Necessary
People who have diabetes don’t produce enough or properly use insulin, which is a hormone that’s vital for regulating blood sugar (glucose) levels. Because the glucose isn’t used as an energy source, it can build up in the bloodstream, which can eventually lead to a hyperosmolar hyperglycemic state (HHS) or diabetic ketoacidosis (DKA).
That’s why people with diabetes use blood glucose monitors or CGM supplies to track their levels throughout the day. That data empowers you to make adjustments as needed, such as taking insulin or other medications or eating a quick snack. Those tracking systems can also help you to identify patterns, such as how the time of day or physical activities affect your levels.
Here’s why dietary choices make a difference:
- Healthy foods can help to prevent blood sugar spikes.
- Losing weight can help the body to better manage blood sugar.
- Eating healthy can reduce the risk of other health complications.
Establishing Healthy Eating Habits
A diabetes-friendly diet isn’t only about what you eat, but also how you eat. As you get started with your meal planning, don’t focus solely on ingredients. Instead, think about the big picture.
The goal is to form lasting habits, such as eating on a regular schedule and choosing portion sizes that fit your weight, exercise levels, and other lifestyle factors. What works for one person may not be the right approach for you.
Foods to Choose
Many people with diabetes don’t need to follow special diets. A diabetes diet involves eating healthy foods in moderation, such as the following:
Healthy Carbs
Simple carbohydrates (sugars) and complex carbohydrates (starches) turn into blood glucose in the body, so moderation and balance are crucial. Make it a point to only consume healthy carbs like:
- Fresh fruits and vegetables
- Whole grains
- Beans and other legumes
- Low-fat dairy products
High-Fiber Foods
Fiber plays a role in regulating your digestive system and your blood sugar levels. Here are some suggestions:
- Whole fruits
- Non-starchy vegetables
- Whole grains
- Nuts and seeds
- Beans and other legumes
- Citrus
- Fiber-enriched bread
Lean Proteins
Lean proteins help to satiate your appetite, so you don’t end up overeating due to hunger. Among many other benefits, they also get digested slowly, helping to regulate your blood sugar levels. Here are some ideas:
- Fish
- Skinless chicken breast
- Skinless turkey
- Tofu, tempeh, and other plant-based proteins
- Egg whites
‘Healthy’ Fats
Consumed in moderation, ‘good’ fats (monounsaturated and polyunsaturated fats) can keep cholesterol levels down. Here are some great options:
- Avocado
- Olive, peanut, flaxseed, or canola oil
- Fish
- Fish oil
- Nuts
Foods to Avoid
Now, let’s talk about the other half of a healthy diet—what not to eat. In addition to keeping your blood sugar within range, avoiding certain foods can reduce the risk of cardiac complications. Avoid foods that contain the following:
Added Sugars and Fructose
Unsurprisingly, sugary foods raise your blood sugar levels. Avoid them unless your doctor recommends them for balancing low blood sugar levels.
Trans Fats
Avoid foods like stick margarine, shortening, baked goods, and processed snacks.
Saturated Fats
Saturated fats can increase insulin resistance, causing blood sugar levels to spike. Avoid fatty foods like bacon, sausage, red meat, and butter.
Sodium
Excessive amounts of sodium can raise blood pressure. Most healthcare professionals recommend that people with diabetes consume less than 2,300 mg of sodium daily, although that number may vary from person to person. Avoid high-sodium foods like canned goods, processed foods, processed meats, and salty snacks.
Cholesterol
Most healthcare professionals recommend that people with diabetes consume less than 200 mg of cholesterol daily. Avoid high-fat dairy products and proteins like egg yolks and organ meats, as well as processed foods and fried foods.
Consider the Diabetes Plate Method
The Diabetes Plate method is an easy way to plan and portion your meals. Here’s the basic concept:
- Fill a 9-inch plate halfway with non-starchy vegetables.
- Fill the other quarter of the plate with healthy carbs.
- Drink water or a low-calorie beverage.
Get Crafty in the Kitchen
Embracing a healthy lifestyle doesn’t have to be a chore! Use your new eating plan as an excuse to expand your palate and discover new foods and drinks. Sure, you might miss those unhealthy snacks and meals at first, but many people who switch to a healthier diet never look back. Actively seek out new flavors and textures and make the most of every calorie.
Once you look into diabetes-friendly recipes, you’ll be amazed by the endless possibilities. And, many unhealthy dishes can be recreated with healthier ingredients, so you don’t always have to give up your favorites. Have some fun planning your snacks, meals, and drinks, and enjoy your new diet to the fullest!
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