The foods you consume can raise or lower your postprandial blood glucose. Therefore, which foods are wise choices for people with diabetes?
There are 4 substances in food that can affect blood glucose levels:
- Carbohydrates;
- Protein;
- Fat;
- Fiber.
and
Carbohydrates raise blood sugar faster than proteins and fats. In addition, carbohydrates have the greatest effect on blood glucose. Fiber, protein, and fat can suppress the rise in blood sugar after a meal.
Thus, the diet needs to be varied. The diet should contain carbohydrates, proteins and fats to better control blood sugar and prolong satiety. But you should make sure you choose good quality carbohydrates and good quality fats, such as the following.
- Healthy carbohydrates: vegetables, legumes, whole grains and fruits;
- High-quality fats: fish, nuts and seeds, avocados, olives, extra virgin olive oil, and canola oil.
Test post-meal blood glucose levels. Find out the relationship between the foods you eat and your post-meal blood glucose levels. It may also be necessary to record how many grams or servings of carbohydrates were eaten at each meal and try to keep it the same at each meal. This can help manage the blood glucose situation.
The need for a healthy, balanced diet for people with diabetes doesn’t mean you can’t eat all those delicious foods. Some of the Western menus and recipes listed below are balanced with protein and fat and lots of fiber. You can add them to your diet (in moderation) and pair them with other fruits, vegetables, grains, dairy, protein, or fat.
And don’t forget to focus on salt. Salt is also part of a healthy diet for people with diabetes. Eating less salt can help prevent and treat high blood pressure. Read product labels and choose foods that are low in salt.
Breakfast
Here’s how to combine a diet high in fiber carbohydrates with lean protein and “good” fats.
High-fiber carbohydrates:
- Whole wheat cereal (hot or cold) with fruit;
- Whole wheat bread, English muffin or bagel;
- Whole wheat waffles or pancakes with fruit.
Lean protein (low in saturated fat):
- One omega-3-rich egg mixed with 2 egg whites as an egg-based dish with vegetables like spinach, cauliflower, or tomatoes.
- Low-fat milk or soy milk with cereal as a drink.
- Add some of the nonfat cheese to an omelet.
- Low-fat or nonfat yogurt with fruit or cereal, or add to a milkshake.
High quality fats:
- Avocados added to an omelet.
- Nuts in cereal or yogurt parfait.
- Extra virgin olive oil for omelets.
- Canola oil for use in whole wheat muffins, pancakes or waffles.
Lunch
Sandwiches or wraps made with whole wheat bread or tortillas with lean protein that has
- Roast turkey, skinless chicken, lean beef or lean pork.
- Partially skimmed cheese or soy cheese.
- Water-poached tuna seasoned with vinaigrette, yogurt or low-fat mayonnaise.
Lunches based on soy foods, such as:
- Soybean tortilla with whole wheat tortillas.
- Hummus with whole wheat bread or vegetable dip.
- Vegetarian or lean chili or stewed bean soup.
A main course salad made with:
- Dark green lettuce.
- Lots of vegetables.
- Lean meat, fish, beans or cheese plus avocados and nuts (add as needed).
- Dressings made with extra virgin olive oil, canola oil or yogurt.
Dinner
High fiber carbohydrate foods:
- Cooked grains such as brown rice, quinoa, barley, dried wheat, or amaranth.
- Whole wheat bread, tortillas, pita or fruit bread.
- Vegetables of all colors in a side or main dish.
- Dark green lettuce for a side salad or dinner salad.
- Fresh fruit in a side or main dish.
Lean protein (low in saturated fat):
- Grilled or baked fish, on its own or mixed with other foods, such as tortillas.
- Skinless poultry – grilled, baked or sautéed.
- Lean beef or pork – beef tenderloin, pork tenderloin, no visible fat.
- Part skim cheese in an entree, such as eggplant parmesan, vegan whole wheat crust pizza, vegetable lasagna, or Mexican meat filled tacos.
High quality fats:
- Extra virgin olive oil or canola oil for cooking in moderation.
- Nuts added to a main dish or side dish.
- Avocados or olives for main dishes or side dishes.