Diabetic diet is a plan for eating healthiest foods that come with high nutrients and low fat & calories. The key elements include whole grains, vegetables & fruits.
Developing healthy eating is very essential for diabetic diet plan. This diet helps you control blood sugar, control the risk of heart disease and also manage weight. If you are interested in it, let’s see the following guidelines!
What Foods to Eat
You can create your calories count with the following nutritious foods. The recommended foods include:
During digestion, starches and sugars break down into blood glucose. So, diabetes diet plan requires you to consider the following healthy carbohydrates:
- Whole grains
- Low-fat dairy products like cheese and milk
- Beans, peas or other legumes
On the other hand, less healthy carbohydrates like drinks or foods with added fats, sodium should be avoided.
As we know, dietary fiber includes plant foods your body cannot absorb or digest. In this case, fiber can moderate how your body will digest & help control your blood sugar level. So, it is better to focus on the following fiber-rich foods:
- Whole grains
- Peas, beans and other legumes
For diabetic diet meals, you should also consume heart-healthy fish twice a week or more often. Fish like sardines, tuna, mackerel and salmon contain omega-3 fatty acids that can prevent heart disease. However, you have to keep in mind that fried fish as well as fish with high level mercury must be avoided. King mackerel is one of the examples.
Fats are not always bad. There are also good fats. Foods that contain mono saturated & polyunsaturated fats belong to good fats. These foods are able to lower cholesterol level. You can find good fats in the following foods:
- Peanut, olive and canola oils
However, you cannot overdo this because all fats contain high calories.
What Foods to Avoid
For your information, diabetes can increase the risk of stroke and heart disease because it accelerates clogged & hardened arteries development. In this case, you will have to avoid foods that contain the following:
You are required to avoid animal proteins and high-fat dairy products like bacon, sausage, hot dogs, beef and butter.
Tran’s fats should also be avoided. Tran’s fats are usually found in stick margarines, shortening, baked goods, and processed snacks.
Cholesterol can cause various health problems. Foods that belong to the sources of cholesterol include liver, egg yolks, high-fat animal proteins, other organ meats, and high-fat dairy products. You should aim maximally 200 mg of cholesterol each day.
You should also aim for lower than 2,300 mg of sodium per day. You should aim even less especially for those with high blood pressure.
How to Make a Diabetic Diet Plan
You can make your own diabetic diet plan easily. There are some methods that will work for you:
The Plate Method
This method requires you to focus on eating vegetables more. If you are interested, let’s follow these steps:
- Fill half of plate with tomatoes, carrots, spinach or other no starchy vegetables.
- Fill a quarter of plate with chicken, lean pork, tuna or other sources of protein.
- Fill the remaining quarter with starchy veggies like green peas or whole-grains like brown rice.
- Include good fats like nuts or avocados in a small amount.
- Add fruit or diary & drink water / unsweetened coffee or tea.
Carbohydrate breaks down into glucose and it affects your blood glucose level. To control blood sugar, you have to calculate carbohydrate you eat. So, you will be able to manage the dose of insulin. That is why you must keep track carbohydrate in each snack or meal for the plan of diabetic diet.
Plan Your Foods
You are recommended to plan specific foods. You can consider foods categorized as fats, proteins and carbohydrates. For example, you can plan milk, frits and starch for 12 to 15 gr of carbohydrates.
People with diabetes use a glycemic index to choose foods, like carbohydrates. For your information, this method ranks foods that contain carbohydrates based on the effects on the blood glucose level. You may need to consult to our dietitian whether this diabetic diet method works for you or not.
Sample Menu for Diabetic Diet
This sample man is appropriate for you who need 1,200 calories to 1,600 calories per day:
For breakfast, you can consider the following ideas:
- A medium slice of whole-wheat bread with two teaspoons of jelly
- A half cup of shredded wheat cereal with one cup of 1% of low-fat milk
- A piece of fruits
For lunch, the following meals are recommended so much:
- What bread with roast beef sandwich and lettuce
- Low-fat American cheese
- Mayonnaise and tomato
- Medium apple
For dinner, we recommend you to consider these plans:
- One and a half cups of carrot
- Half cup of green beans
- Medium dinner roll
- Unsweetened iced tea
Sometimes, you need to eat snack. In this case, you can try this:
- Two and a half cups of popcorn with one and a half teaspoons of margarine
The best way for keeping the level of blood glucose under control is by embracing healthy-eating plan. Besides that, it can also prevent complications of diabetes. If you need losing weight, then you may tailor it to specific goals.Diabetic diet plan is not only useful to manage diabetes.
However, it also has other advantages. Since this diet recommends veggies, fruits, & fiber, it can reduce the risk of cardiovascular diseases and some kinds of cancer. In addition, consuming low fat dairy products will also lower the risk of low bone mass.
Food advocate. Evil music specialist. Certified introvert. Alcohol guru. Twitter fan. Writer.