A Healthy Diabetes diet

Create your healthy-eating plan

Your diabetes diet is simply a healthy-eating plan that will help you control your blood sugar. Here's help getting started, from meal planning to exchange lists and counting carbohydrates.

Controlling Your Diabetes

A diabetes diet 
Medically known as medical nutrition therapy (MNT) for diabetes — simply translates into eating a variety of nutritious foods in moderate amounts and sticking to regular mealtimes.

Rather than a restrictive diet
A diabetes diet or MNT is a healthy-eating plan that's naturally rich in nutrients and low in fat and calories, with an emphasis on fruits, vegetables and whole grains. In fact, a diabetes diet is the best eating plan for most everyone.

Purpose
If you have diabetes or prediabetes, your doctor will likely recommend that you see a dietitian to guide you on dietary changes and MNT that can help you control your blood sugar (glucose) level and manage your weight.

When you eat excess calories and fat, your body responds by creating an undesirable rise in blood glucose. If blood glucose isn't kept in check, it can lead to serious problems, such as a dangerously high blood glucose level (hyperglycemia) and chronic complications, such as nerve, kidney and heart damage.

Making healthy food choices and tracking your eating habits can help you manage your blood glucose level and keep it within a safe range.

For most people with type 2 diabetes, weight loss also can make it easier to control blood glucose and offers a host of other health benefits. If you need to lose weight, MNT provides a well-organized, nutritious way to reach your goal safely.

Diet details

A registered dietitian can help you put together a diet based on your health goals, tastes and lifestyle and can provide valuable information on how to change your eating habits.

Recommended foods 
Make your calories count with these nutritious foods:

Healthy carbohydrates. During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose. Focus on the healthiest carbohydrates, such as fruits, vegetables, whole grains, legumes (beans, peas and lentils) and low-fat dairy products.

Fiber-rich foods
Dietary fiber includes all parts of plant foods that your body can't digest or absorb. Fiber can decrease the risk of heart disease and help control blood sugar levels. Foods high in fiber include vegetables, fruits, nuts, legumes (beans, peas and lentils), whole-wheat flour and wheat bran.

Heart-healthy fish
Eat heart-healthy fish at least twice a week. Fish can be a good alternative to high-fat meats. For example, cod, tuna and halibut have less total fat, saturated fat and cholesterol than do meat and poultry. Fish such as salmon, mackerel, tuna, sardines and bluefish are rich in omega-3 fatty acids, which promote heart health by lowering blood fats called triglycerides. However, avoid fried fish and fish with high levels of mercury, such as tilefish, swordfish and king mackerel.

'Good' fats
Foods containing monounsaturated and polyunsaturated fats — such as avocados, almonds, pecans, walnuts, olives, and canola, olive and peanut oils — can help lower your cholesterol levels. Eat them sparingly, however, as all fats are high in calories.

Foods to avoid 

Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet.

Saturated fats
High-fat dairy products and animal proteins such as beef, hot dogs, sausage and bacon contain saturated fats. Get no more than 7 percent of your daily calories from saturated fat.
Trans fats. These types of fats are found in processed snacks, baked goods, shortening and stick margarines and should be avoided completely.

Cholesterol
Sources of cholesterol include high-fat dairy products and high-fat animal proteins, egg yolks, shellfish, liver, and other organ meats. Aim for no more than 300 milligrams (mg) of cholesterol a day.

Sodium 
Aim for less than 2,300 mg of sodium a day.
Putting it all together: Creating a plan

There are a few different approaches to creating a diabetes diet that keeps your blood glucose level within a normal range. With a dietitian's help, you may find one or a combination of methods that works for you.

Counting carbohydrates 
Because carbohydrates break down into glucose, they have the greatest impact on your blood glucose level. It's important to make sure your timing and amount of carbohydrates are the same each day, especially if you take diabetes medications or insulin. Otherwise, your blood glucose level may fluctuate more.

A dietitian can teach you how to measure food portions and become an educated reader of food labels, paying special attention to serving size and carbohydrate content. If you're taking insulin, he or she can teach you how to count the amount of carbohydrates in each meal or snack and adjust your insulin dose accordingly.

The exchange system 
A dietitian may recommend using the exchange system, which groups foods into categories such as carbohydrates, meats and meat substitutes, and fats.

One serving in a group is called an "exchange." An exchange has about the same amount of carbohydrates, protein, fat and calories — and the same effect on your blood glucose — as a serving of every other food in that same group. So, for example, you could exchange — or trade — one small apple for 1/3 cup of cooked pasta, for one carbohydrate serving.

Glycemic index 
Some people who have diabetes use the glycemic index to select foods, especially carbohydrates. Foods with a high glycemic index are associated with greater increases in blood sugar than are foods with a low glycemic index. Complex carbohydrates that are high in fiber — such as whole-grain rice, bread or cereals — have a lower glycemic index than do simple carbohydrates — white bread or white rice, for example — and usually are preferred to highly processed foods. But low-index foods aren't necessarily always healthier, as foods that are high in fat tend to have lower glycemic index values than do some healthier options.

A sample menu 
Your daily meal plan should take into account your size as well as your physical activity level. The following menu is tailored for someone who needs 1,200 to 1,600 calories a day.

Breakfast 
Whole-wheat pancakes or waffles, one piece of fruit or 3/4 cup of berries, 6 ounces of nonfat vanilla yogurt.
Lunch. Cheese and veggie pita, medium apple with 2 tablespoons of almond butter.

Dinner
Beef stroganoff; 1/2 cup carrots; side salad with 1 1/2 cups spinach, 1/2 of a tomato, 1/4 cup chopped bell pepper, 2 teaspoons olive oil, 1 1/2 teaspoons red wine vinegar.
Snacks. Two unsalted rice cakes topped with 1 ounce of light spreadable cheese or one orange with 1/2 cup 1 percent low-fat cottage cheese.

Results
Embracing your healthy-eating plan is the best way to keep your blood glucose level under control and prevent diabetes complications. And if you need to lose weight, you can tailor it to your specific goals.

Aside from managing your diabetes, a diabetes diet offers other benefits, too. Because a diabetes diet recommends generous amounts of fruits, vegetables and fiber, following it is likely to reduce your risk of cardiovascular diseases and certain types of cancer. And consuming low-fat dairy products can reduce your risk of low bone mass in the future.

Risks

If you have diabetes, it's important that you partner with your doctor and dietitian to create an eating plan that works for you. Healthy foods, portion control and scheduling are necessary to manage your blood glucose level. If you stray from your prescribed diet, you run the risk of fluctuating blood sugar levels and more-serious complications.




How to Maintain a Healthy Diabetic Diet

Healthy Diabetic Diet 

When you have diabetes, it is often confusing to know what foods are ok to eat. You have probably gotten advice from numerous people and have heard things like “just stay away from added sugar” or “avoid white foods.” Blood sugar levels do rise when eating sugar and refined grains, but you must remember to examine your whole diet.

A healthy diabetic diet includes all food groups and is centered on nutritious foods. Balanced meals and correct portion sizes are crucial to controlling your blood sugar levels. Well balanced, healthy meals include whole grains, plenty of fruits and vegetables, lean proteins, healthy fats, and limiting foods high in added sugar.

GRAIN AND STARCH EXAMPLES

Whole Wheat Bread
Wild Rice
Oats
Brown Rice
Quinoa
Popcorn
Hulled Barley
Dried Beans
FRUIT EXAMPLES

Apple
Cantaloupe
Orange
Strawberries
Dried Fruit
Blueberries
Pineapple
Raspberries
Cherries
Pear
Grapes
Kiwi
Clementine
Banana
Mango
Watermelon
VEGETABLE EXAMPLES

Green Beans
Cucumber
Broccoli
Cabbage
Carrots
Onions
Mushrooms
Peppers
Spinach
Squash
Zucchini
Eggplant
Olive Oil
Canola Oil
Avocado
HEALTHY FAT EXAMPLES

Olive Oil
Canola Oil
Avocado
Nuts
Olives
Nut 
Butters

LEAN PROTEIN EXAMPLES

Chicken 
Breast
Fish
Eggs
Turkey
Low Fat 
Fat Free 
Cheese
Soy
STARCHY VEGETABLE EXAMPLES

Corn
Potato
Sweet 
Potato
Parsnips
Acorn 
Squash
Butternut 
Squash
Peas 

Balanced Meals

Harvard School of Health developed the Healthy Eating Plate as a guide for balanced meals. This is an easy tool to help you create balanced meals. Half your plate should be fruits and vegetables, 1/4th should be whole grains or starchy vegetables and another ¼ should be lean proteins. Include healthy fats sparingly throughout your day. Don’t forget to think about your drink! Water should be your beverage of choice and unsweetened tea and coffee are fine, too. It is best to combine healthy fats and protein with carbohydrates like grain, fruits, and starchy vegetables. This keeps you satisfied and feeling full longer, and helps you to maintain healthy cholesterol levels too.

Foods high in carbohydrates.

Foods that are high in carbohydrates include fruits, starchy vegetables, grains, beans, and milk. All carbohydrate foods raise blood sugar levels but the type of carbohydrate you eat makes a difference in how you metabolize it. Refined grains and sugary foods like white bread and desserts create a drastic spike in your blood sugar because they are digested very quickly. They are also missing valuable nutrients such as antioxidants, fiber, vitamins, and minerals. High quality carbohydrates – which include whole grains, beans, fruits, and vegetables – on the other hand, provide these nutrients to promote good health. The fiber in these foods creates a more gradual and smaller spike in your blood sugars. Whenever possible choose high quality carbohydrates. It is good to aim for about 2 fruits and 3-5 vegetable servings per day.

Portions

Eating the correct portion sizes are important for good health and weight management. Eating the right portion sizes of carbohydrates is crucial for controlling blood sugars. As mentioned previously, Havard’s Healthy Eating plate will help you do this. It is good to limit your carbohydrates at each meal. Depending on your size, you may only need 2 carbohydrate choices per meal or you may need 3-4 . This is where a Registered Dietitian can help you know what is best for you. Here is link to help you with proper serving sizes:


Maintaining a healthy diabetic diet is vitally important if you are diagnosed with or are at risk for diabetes. You can enjoy delicious foods while ensuring that you stay as vibrant as possible, reduce your need for medication and increase both the quality and the quantity of your life.