Having diabetes does not mean you have to give up the foods you love. You will need to learn to make some alterations in the foods you eat, control portions and eat several small meals throughout the day. Make shopping for healthy foods a planned activity. If you are unsure of foods you can eat or need meal planning tips, ask your doctor to refer you to a registered dietitian, who is an expert in nutrition.
Glycemic Index
The glycemic index ranks foods based on how quickly they raise and sustain your blood sugar level. High glycemic index foods are refined and may be high in table sugar such as white bread, cake and cookies. These foods will cause a spike in your blood sugar and then cause it to drop quickly, resulting in dangerously low blood sugar. Buy foods that are low to medium on the glycemic index. These foods will not cause your sugar to spike, according to DiabetesNet.com. They raise it to a healthy level and keep it there for a longer time.
Quality Grain Foods
You can eat carbohydrate-containing foods while you have diabetes. Enjoy foods such as whole oats, brown rice and barley. You can also purchase whole grain or whole wheat bread, tortillas and bagels. Read the nutrition label on the package to ensure you consume the right amount. Many packages contain several servings. My Pyramid is a U.S.-government sponsored website that puts foods into groups and lists how much you should eat from each group. According to the website, you need 3 to 4 ounces of grains each day. Break them up throughout the day so you can enjoy your daily grains with each of your snacks or meals.
Vegetables
According to the American Diabetes Association, you should fill half of your plate with veggies at each meal. Ask your grocer which vegetables are locally grown. These types of veggies will be the freshest. Include nonstarchy vegetables such as broccoli, spinach, green beans and carrots. Season your vegetables with fresh or dried herbs such as thyme, basil and rosemary. Use olive oil instead of butter to add some flavor. This is a heart healthy fat with a hearty flavor. Limit starchy veggies such as potatoes, peas and corn. These will cause a spike in your blood sugar if you consume too much. Starchy vegetables should take up about a fourth of your plate.
Meat and Protein
While grocery shopping, purchase lean meats or meat substitutes. Enjoy chicken breast, light turkey meat, fish and lean cuts of beef. The American Diabetes Association reports that animal meats do not have carbohydrates and do not raise blood glucose levels. You should consume between 2 and 5 ounces of protein each meal. You can include vegetarian options such as tofu, lentils or veggie burgers. Nut butters such as peanut butter and hazelnut spread are also good sources of protein. These plant-based proteins do have carbs, so check the labels carefully. Choosing healthy meats and protein sources will limit your saturated fat intake, which is important for heart health.
Fruit
Fruits contain carbohydrates, and will increase your blood sugar. While grocery shopping, select fruits lower on the glycemic index such as cherries, peaches, apples, prunes and grapefruit. Fresh fruit is a delicious option for dessert, and can be paired with sugar-free frozen yogurt.
