Diabetes does not require a restrictive diet but rather a nutritious eating plan that is not much different from what everyone should eat to stay healthy but that aims to manage blood sugar levels, according to the Mayo Clinic. You should work with a nutritionist to develop a tailored eating plan that is best for you. But in general, a diabetes diet should be nutrient-dense but low in fat and calories and include plenty of fruits, vegetables and whole grains.
Healthy Starches
Starches provide carbohydrate, vitamins, minerals and fiber and you should eat at least a little bit at each meal to maintain health, according to the National Diabetes Information Clearinghouse, or NDIC. Just choose healthy starches like whole grains, fruits and vegetables over less healthy sugary foods that can spike your blood sugar. Good choices include starchy vegetables like corn, yams and potatoes, whole wheat bread or pasta, brown rice, whole grain cereals, and beans or lentils. Just watch your portion size. A single serving equals one slice of bread, one small potato, or a ½ cup of cooked cereal or ¾ cup of dry cereal.
Fruits and Vegetables
Vegetables are low in carbohydrates but provide vitamins, minerals and fiber, according to the NDIC. Good choices include salad, broccoli, leafy greens like spinach or cabbage, peppers, carrots and tomatoes. A single serving is equivalent to a ½ cup of cooked vegetables or 1 cup of salad. Fruits are a healthy source of carbohydrates, vitamins, minerals and fiber. Good options include apples, juice, berries, citrus fruits like grapefruit, peaches, mango and banana. A serving is equivalent to one small apple or a ½ cup of juice.
Low-Fat Dairy
Dairy products are a good source of healthy carbohydrates, protein, calcium and other minerals, according to the NDIC. Try to stick to low-fat or no-fat milk, cheese or yogurt. A serving is equivalent to a cup of milk or yogurt.
Healthy Proteins
Meat, poultry, eggs, fish and tofu can provide protein as well as vitamins and minerals, according to the NDIC. But they should be eaten in small amounts each day to keep your intake of unhealthy saturated fats down. Choose the healthiest options from this group like tofu or fish, which often contains heart-healthy omega-3 fatty acids. Heart healthy foods are particularly important to people with diabetes as diabetes raises the risk of heart disease. Good choices include cod, tuna, salmon, mackerel, chicken, turkey, and sparing use of lean cuts of pork, lamb or beef. Keep portions to about the size of a deck of cards.
Heart Healthy Fats
Unsaturated fats, the kind found in olive and canola oils, can lower cholesterol and protect your heart, according to the Mayo Clinic. But they should be used in limited amounts, as they are full of calories. Good choices include avocados, almonds, walnuts, olives, and vegetable or nut oils. A single serving is equivalent to 1 tsp. of oil or a tbsp. of salad dressing or mayonnaise.
Foods to Avoid
Avoid sweets whenever possible as they are high in sugars that can make it difficult to manage your blood sugar, according to the NDIC. They are also low in nutrients and often high in unhealthy fats that are bad for your heart. You should also avoid saturated fats like butter, full-fat cheese, bacon and fatty meats, as they are bad for your heart. Stay away from trans fats, a man-made fat that is particularly unhealthy, and often found in processed snacks and desserts, shortening and stick margarine. Try to limit the amount of cholesterol you get from eggs, full-fat cheeses, shellfish and liver.
