When you have diabetes the foods you eat can significantly impact your health. A lack of insulin in diabetes, or the inability to use insulin properly, elevates your blood sugar levels. Eating in a healthy way helps to control blood glucose levels. Just as important, a proper diabetes diet keeps your weight in check; being obese or overweight affects insulin function and increases your risk of complications, according to "The Healing Gourmet: Eat to Beat Diabetes." Changing your usual dietary habits may be challenging, but not impossible. However, there's no one diabetes diet for everyone.
Step 1
Eat mostly fruits, non-starchy vegetables, whole grains and lean protein.
Step 2
Cut back on fatty foods, especially saturated fat from products such as meat and dairy, as well as trans fats. Cook with vegetable oils such as olive oil, canola and sunflower. Switch to low-fat dairy products.
Step 3
Reduce the amount of refined or processed foods you eat such as candy, chocolates or white pasta or breads.
Step 4
Add more diabetes "superfoods" to your diet, which the American Diabetes Association explains are low-glycemic foods that are rich in nutrients that the Western diet often lacks. Fill up on foods such as dark, green leafy vegetables, beans, berries, fatty fish rich in omega 3 and nuts.
Step 5
Try to eat the same amount of food at each meal, advises the American Dietetic Association. Eat more small meals frequently throughout the day.
Step 6
Get into the habit of counting carbohydrates. As the American Dietetic Association explains, it will give you more flexibility in your food choices. Use Nutrition Facts Labels on food packages to determine serving size and carbohydrate content.
Tips and Warnings
- If you haven't already consulted a registered dietitian with experience in treating people with diabetes, do so. Try to eat a complex carbohydrate, healthy fat and protein at every meal to keep your blood sugar levels stable. Despite what you may have heard, you can still have a sweet treat or dessert on occasion, states the American Diabetes Association. However, because they're usually loaded with refined carbohydrates, eat only small amounts at any one time.
- Do not try fad diets to lose weight when you have diabetes. According to "Diabetes Monitor," diets such as high protein, low carbohydrate, meal replacement and liquid diets can be very detrimental to your present and long-term health. Work with a dietitian to create a diet that will help to both control your diabetes and lose weight.
References
- "The Healing Gourmet: Eat to Beat Diabetes"; Editors of Healing Gourmet; 2006
- Mayo Clinic: Diabetes Diet: Create Your Healthy-eating Plan
- American Dietetic Association: Diabetes and Diet
- American Diabetes Association: Diabetes Superfoods
- American Diabetes Association: Sweeteners and Desserts
