People with diabetes need to eat right in order to control their symptoms. The key to better control your weight and blood sugar levels is to choose healthy food types and portion sizes.
Step 1: Know which foods are good for you, says Emmy Suhl, a diabetes educator at the Joslin Diabetes Center in Boston, USA.
“There is no such thing as a diabetic way of eating,” says Emmy. “The best way to eat for people with diabetes is to eat a healthy diet at the most basic level on a daily basis.”
Carbohydrates
Every diet will contain some carbohydrates, and carbohydrates provide energy for the body. But choose healthy carbohydrates that don’t spike your body’s blood sugar.
“Many foods have very healthy carbohydrates in them, such as fruits, vegetables, milk, yogurt and beans,” Amy said. “Try to avoid refined and overly processed carbohydrate foods.”
Amy’s advice:
- Eat whole grain foods like barley and brown rice instead of white rice and pasta made with white flour.
- Look for packaged foods that are 100% whole grains.
- Eat fruit instead of drinking juice, even if it’s 100% juice.
Protein
The body needs protein to fuel and maintain healthy bones, muscles, and skin, and it is also involved in many other important functions. As with carbohydrates, it is important to choose healthy food sources of protein.
“The best choices are lean meats, such as chicken, low-fat dairy products, fish and shellfish,” Amy said. “All of these are healthier than protein from four-legged animals.”
Avoid steaks and other meats, which have more fat than other meats.
Salmon is rich in protein, and all fish contain some protein.
Dairy products
Milk, cheese, yogurt, and other dairy products also provide protein, calcium, and other nutrients, but they also contain a lot of fat.
“I would recommend choosing 1% dairy products,” Amy said. “There needs to be some fat in the diet plan, but try to avoid dairy fat. People need to get their fat from healthier food sources.”
Greek yogurt contains more protein and fewer carbohydrates than regular yogurt, and skim products can also be enjoyed.
Choose plain yogurt and add fresh fruit, such as berries.
Fats
While it’s important to include some fat in your diet plan, be careful to choose plant-based fats, Amy says. Animal fats can lead to heart disease, which is very dangerous for people with diabetes.
Choose avocados and nuts that contain healthy fats.
Even healthy fats contain a lot of calories, so eat them in moderation.
Consult your doctor
- What foods should I start eating?
- Can I still choose the foods I used to eat, or do I need to cut back on some of them?
- Should the portion sizes of various foods be reduced? If so, how much should be reduced?
- Would losing weight help? How much weight should be lost?
- How should I deal with hypoglycemia?