Eating properly is a key aspect to controlling diabetes, according to HelpGuide.org. Your nutritional needs are the same as those without diabetes, however, you must make small, yet vital, changes to keep your blood sugar levels on an even keel. MayoClinic.com explains that a diabetes diet is simply a matter of eating nutritious foods at regular meal times, lowering your intake of fat and calories and including more fruits, vegetables and whole grains. If you are new to this, a little guidance is all you need to be successful and ensure healthy living.
Step 1
Eat more foods rich in fiber. Fiber is the part of plant foods your body cannot digest or absorb, as MayoClinic.com explains. For this reason, it has no effect on blood sugar levels which helps keep them stable. Fiber also decreases the risk of heart disease, which you are more prone to when you have diabetes. Good sources of fiber include fruits, vegetables, nuts, beans, peas and whole grain bread and cereals. The University of Maryland Medical Center recommends consuming 25 to 30 grams per day.
Step 2
Establish regular eating times. To regulate and maintain your blood sugar levels, it is imperative to set and keep specific eating times. This includes eating a healthy breakfast at the same time each day, enjoying three meals with three snacks and keeping your caloric intake the same each time you eat.
Step 3
Watch your portions. Keep your calories under control for every meal, and one way to do this is through portion control. Every diabetic is different, therefore your caloric needs may differ from that of another diabetic patient. The important thing to remember is that you divide your number of calories for the day by the number of meals and snacks you plan. Non-starchy vegetables should account for half your plate, while proteins and starchy carbs should each account for one-fourth, according to HelpGuide.org.
Step 4
Use caution with fats. Since you are at greater risk for developing heart disease, it is important to choose your fats wisely. Both MayoClinic.com and the American Diabetes Association recommend eating fish twice a week in place of high-fat meats. This helps reduce the amount of fat you are consuming. Fish, such as cod, tuna and halibut, have less total and saturated fat than both meat and poultry. They are also low in cholesterol.
Step 5
Make your kitchen diabetes-friendly. Rid your cabinets and refrigerator of any candy, cookies, sugary cereals, deli meats, ice cream, soda and high-fat dairy products. Replace these products with sugar-free snacks, low-fat or non-fat dairy products, frozen fruit, vegetables and nuts, like pistachios, peanuts, hazelnuts and walnuts.
