Living with diabetes does mean changing your diet but it does not mean you have to feel deprived when it comes to your food choices. A healthy diabetes diet full of fruits, non-starchy vegetables, dairy and whole grains will satisfy you and allow you to evolve into a healthier lifestyle. Consult your physician, health care provider or nutritionist for information on how to safely modify your diet to meet your individual needs.
Lean Meats
Meats and products that serve as meat substitutes are full of protein. The problem is that not all meats and meat substitutes are created equally, and some have higher fat contents. According to the American Diabetes Association, your diabetes diet should include lean meats and meat alternatives that are low in fat and have low calorie counts. A healthy serving of lean protein is approximately 2 to 5 oz. or 1/4 of your plate, and your diet should include 2 to 3 servings per day.
Lean meat sources low in fat and high in protein include skinless poultry, high-grade beef choices with the fat trimmed off, lamb chops, organ meats and low-fat pork products such as Canadian bacon or ham. Seafood products such as cod, flounder, salmon, tuna, tilapia, scallops, shrimp, crab and oysters are good sources of protein as well. High-protein alternatives to meat include dried black beans, dried pinto beans, lentils, dried split peas, vegetarian banked beans and soy-based meat alternatives such as soy burgers or soy-based chicken nuggets.
Non-Starchy Vegetables
Vegetables without starch are foods you can include in your diabetes diet without worrying as much about portion size. The vitamins, minerals, and fibers make them a healthy choice, and you can fill up your meal plate or snack on them without worrying about high calorie counts, carbohydrates, or fats.
Starchy vegetables you should limit in your diet include potatoes, peas and corn. These are higher in carbohydrates and the diabetes diet considers these whole grains. Aim to eat a minimum of 3 to 5 servings of non-starchy vegetables each day. Fresh vegetables are better than canned or frozen vegetables because the latter tend to have added sodium. If you must eat canned vegetables, rinse them thoroughly with warm water before cooking in order to remove some of the sodium.
Whole Grain Foods
Whole grains are full of vitamins, minerals, and fiber but are also contain starches and carbohydrates and should be eaten in moderation. The healthiest foods are ones that list whole grain sources first on the ingredient list. Examples of healthful whole grains include bulgur, whole wheat flour, popcorn, brown rice, whole grain barley, buckwheat, whole oats or oatmeal and quinoa.
The American Diabetes Association includes starchy vegetables when listing whole grains. Foods such as plantains, potatoes, acorn squash, green peas and corn all contain starches but also have fiber, vitamins, and minerals. A balanced diabetes diet includes approximately 6 servings of whole grains or starchy vegetables per day but you should consider the carbohydrate content of any whole grain food you choose to eat.
Fruits
Following a diabetes diet does not mean you have to shy away from nutritious fruits and their mineral, vitamin, and fiber content. While fruits do contain natural sugars and carbohydrates, they can be eaten in moderation as a snack or for dessert. Choose fresh fruits first and opt for frozen or canned fruits without added sugar as an alternative. Try to include 2 to 4 servings of fruit in your diet each day.
Dairy
Dairy products are an important source of calcium and protein. Most dairy products do contain carbohydrates but can be eaten as a healthy snack or as a dessert. Stick to fat-free or low-fat dairy products such as 1 percent milk, plain yogurt and unflavored soy milk. Your diabetes diet should include 2 to 3 servings of dairy each day.
