When you have diabetes, it’s essential to manage your blood sugar levels to stay healthy. What you eat can play a major role in controlling your diabetes.
You may not need to follow a special diet, but you can make small changes to your meals to keep your blood sugar levels in check. Here are some guidelines for what to eat with diabetes:.
1. Choose Foods with Low Glycemic Index (GI)
Foods with a low glycemic index (GI) release glucose slowly into the bloodstream, which helps stabilize blood sugar levels. Examples of low GI foods include:.
- Wholegrain bread
- Oatmeal
- Most fruits (except raisins, watermelon and pineapple)
- Non-starchy vegetables (like broccoli, carrots and green beans)
- Lentils, chickpeas and other legumes
- Nuts and seeds
- Dairy products (like milk and yogurt)
2. Watch Your Carbohydrate Intake
Carbohydrates are the main source of energy for your body and can raise blood sugar levels. However, you don’t need to avoid carbohydrates entirely, as they are still important for your health.
You should get most of your carbohydrates from wholegrain sources that haven’t been processed. Examples of good carbohydrate choices include:.
- Whole wheat bread, pasta and crackers
- Brown rice
- Quinoa
- Sweet potatoes
- Pumpkin
You should try to avoid or limit high-carbohydrate foods, such as:.
- White bread, pasta and rice
- Pastries, cakes and cookies
- Sugar and sugary drinks
- Potatoes and French fries
- Candy, chocolate and other sweets
3. Pick Lean Proteins
Protein is an important part of any healthy diet and can help you feel full for longer, which may help with weight management. However, you need to choose lean sources of protein to keep your diet healthy. Examples of lean proteins include:.
- Chicken and turkey breast (without the skin)
- Fish and seafood
- Lean cuts of beef, pork and lamb (such as sirloin and tenderloin)
- Eggs
- Nuts and seeds
Processed meats should be avoided or limited, as they can be high in salt and unhealthy fats. Examples of processed meats include:.
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- Sausages
- Bacon
- Hot dogs
- Corned beef
4. Avoid Sugary Drinks
Sugary drinks, such as soda, fruit juice and sweetened tea, can raise blood sugar levels quickly. You should try to avoid or limit these drinks, and opt for sugar-free alternatives instead. Examples of healthy drink choices include:.
- Water
- Unsweetened tea or coffee
- Diet soda or other sugar-free drinks
- Skimmed or low-fat milk
5. Eat Regular Meals
Eating regular meals can help you keep your blood sugar levels stable throughout the day. You should try to eat 3-4 small meals per day, instead of 1-2 big meals.
Make sure to include a mix of carbohydrates, proteins and fats in each meal to keep yourself satisfied for longer.
6. Keep Portion Sizes in Check
Even healthy foods can cause your blood sugar levels to rise if you eat too much of them. Try to keep your portion sizes in check by using smaller plates, measuring out your food or using visual clues to estimate serving sizes.
7. Look for Healthy Fats
Fats are an essential part of any healthy diet, but some types of fat are healthier than others. You should try to get most of your fats from sources like:.
- Olive oil
- Canola oil
- Nuts and seeds
- Avocado
- Fatty fish (like salmon and sardines)
- Low-fat dairy products
You should try to avoid or limit unhealthy fats, like saturated and trans fats. Examples of unhealthy fats include:.
- Butter, cream and other high-fat dairy products
- Fatty cuts of meat
- Lard and shortening
- Processed snack foods (like chips and crackers)
Conclusion
If you have diabetes, you shouldn’t feel like you can’t enjoy food. By making small changes to your meals, you can manage your blood sugar levels and stay healthy.
Remember to choose low-GI foods, watch your carbohydrate intake, pick lean proteins, avoid sugary drinks, eat regular meals, keep portion sizes in check, and look for healthy fats.
