Following a healthy eating plan can be confusing for those who have been diagnosed with diabetes. By learning what foods to eat, how much to eat and when to eat, you can control your diabetes by keeping your blood glucose levels balanced. Keeping blood glucose levels within a healthy range can prevent the complications and future health problems associated with diabetes.
Step 1
Plan your meals. Decide what foods and how much of those foods you will need for the week and then write a grocery list. Try to buy foods that can be used for a variety of meals during the week to prevent waste. Do not stray from your grocery list when shopping. Planning meals and buying just enough food for those meals can help with portion control and can prevent overeating, which will raise blood sugar levels.
Step 2
Use exchange lists or count carbohydrates. Buy an exchange list workbook from the American Diabetes Association and familiarize yourself with what constitutes each diabetic exchange. Use the workbook to make healthy food choices along with correct portion sizes. Talk with a dietitian and learn how to properly count carbohydrates. Counting carbohydrates can help keep meals consistent.
Step 3
Eat regularly and consistently. Aim to eat the same amount of food during the same time frames every day. Consistent eating will keep your blood sugar from dramatically rising and falling.
Step 4
Eat carbohydrates rich in whole grains and nutrients. Whole-grain carbohydrates take longer for the body to digest into glucose, which will keep blood sugar levels consistent. Choose foods such as whole grain breads, oatmeal, fruits, vegetables, beans and low-fat dairy.
Step 5
Eat more fiber. Fiber also delays the digestion process and keeps blood sugar levels from fluctuating. Choose foods such as fruits, vegetables, bran, nuts and beans.
Step 6
Limit foods containing large amounts of saturated and trans fats. Consume no more than 7 percent of daily calories from saturated fat and no more than 1 percent of daily calories from trans fat. Diabetes and fat intake both contribute to increased plaque in the arteries. Eliminate butter, full-fat dairy, pastries and desserts. Choose healthy fats such as avocados, hummus, nuts and olive oil. Replace high-fat meat such as steak with chicken breast and lean fish.
Step 7
Decrease your intake of foods containing high amounts of cholesterol. Cholesterol also contributes to increased plaque in the arteries. Eliminate foods such as whole eggs, red meat and full-fat dairy products. Choose foods such as egg substitutes, lean meats, such as chicken and fish, and low-fat dairy.
