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A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat, and moderate in calories. That means eating a wide variety of foods, and including items from all the major food groups represented on the MyPlate – protein, dairy, grains, and fruits and vegetables – every day. It is a healthy diet for anyone! The only difference is that you need to pay more attention to carbohydrates you eat. Following these tips will not only help control your blood sugar, but can also help you reach a healthy weight.
Select high-fiber, slow-release carbs. Carbohydrates have a big impact on blood sugar levels but you do not have to avoid them. Just eat the right types of carbs. In general, focus on high-fiber complex carbohydrates. These carbs help keep blood sugar levels even since they are digested slowly, thus preventing the body from producing too much insulin. Eat these high fiber foods…brown or wild rice; cauliflower, sweet potatoes, winter squash, yams; whole-wheat pasta; whole-wheat or whole-grain bread; high fiber breakfast cereal; rolled or steel-cut oats; leafy greens or peas. Limit the consumption of highly refined carbohydrates like white bread, pasta, and rice, as well as candy, pop, and snack foods.
Be sweet smart. If you have diabetes, you can still enjoy a small serving of a dessert now and then. The key is moderation! Pass on the bread, pasta, or rice if you want dessert. It is best to cut back on the carb-containing foods at the same meal. Eat sweets with a meal, rather than as a stand-alone item. By eating sweets along with other healthy foods as part of a meal, your blood sugar won’t rise as rapidly. Add some healthy fat to your dessert. Fat slows down the digestive process so blood sugar levels don’t spike as quickly. Try eating half of the dessert you normally eat, and replace the other half with fruit. When you eat dessert, remember to truly savor each bite. Make our indulgence count by eating slowly and paying attention to the smell, flavors, and textures.
Choose unsaturated fats. People with diabetes are at higher risk for heart disease, so it is very important to be fat conscience. Monounsaturated fatty acids and polyunsaturated fatty acids are “good” fats that help promote heart health, and should be the main type of fats consumed. They come from plant and fish sources and are liquid at room temperature. Primary sources include olive oil, canola oil, nuts, and avocados. In addition, emphasize omega-3 fatty acids found in fish, shellfish, walnuts, and flaxseeds.
Saturated fats and trans fats (trans fatty acids) are “bad” fats that can contribute to heart disease, and should be avoided or limited. Saturated fats are found mainly in animal products such as red meat, whole milk dairy products, and eggs. Trans fats are found in margarine, commercial baked goods, snack and fried foods.
Eat regularly and keep a food journal. When it comes to successful weight loss, two helpful strategies involve following a regular eating schedule and recording what you eat.
Maintain a regular meal schedule. Spreading out foods, especially carb-containing foods, over three meals each day and snacks helps you maintain steady blood glucose levels. Never skip meals!
Try to eat approximately the same amount of daily calories. To determine the daily calorie requirements for specific individuals, multiply the number of pounds of ideal weight by 12 – 15 calories. The number of calories per pound depends on gender, age, and activity levels. One pound of fat contains about 3,500 calories, so one could lose a pound a week by reducing daily caloric intake by about 500 calories a day.
Exercise! It is an important part of managing diabetes. It can help you prevent weight gain or lose weight. Regular exercise can improve insulin sensitivity even if you don’ lose weight. Be patient. It may take several months after you start exercising before you see changes in you health.
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