People who have diabetes have to watch what they eat so their blood glucose levels will not fluctuate too much during the day. While some people may be daunted by the thought of a diabetic diet, and feel like they will go hungry, this is not the case. People who follow a diabetic diet must choose foods carefully, but do not have to feel deprived. Plenty of healthy choices are out there to keep your glucose under control and help you feel full.
Step 1
Drink water to feel full. Water is beneficial to the body in many ways and does not raise glucose levels. When you think you are hungry, drink a glass of water and see how you feel after 15 minutes. It's common for people to feel hungry when actually, they are dehydrated and need to drink.
Step 2
Eat your meals and snacks on a regular schedule. The Mayo Clinic explains that diabetics who tend to eat at the same times every day have better control of their blood sugar levels. If you eat something every couple of hours instead of waiting four to five hours between meals, you are less likely to feel hungry and will feel full longer.
Step 3
Choose protein-rich foods for up to 20 percent of your daily calorie allowance. If you are unsure about the number of calories you should be eating, consult your doctor. Studies reported in a 2004 issue of the "Journal of the American College of Nutrition" show that protein and satiety are linked. Foods such as chicken, eggs, fish and lean cuts of pork are protein sources appropriate for a diabetic diet and can help you feel satisfied, according to the American Diabetes Association.
Step 4
Choose carbohydrates wisely because carbs can cause blood sugar levels to rise significantly. Carbohydrates also provide a feeling of fullness, says Dr. Thomas Halton, a former researcher at Harvard University. Diabetics should choose whole grain versions of carbohydrates, including brown rice, whole wheat pasta and whole grain breads. Whole grains contain fiber, which stabilizes blood sugar levels and helps you feel full.
Step 5
Eat fruits and vegetables that are high in fiber to give you a sense of satisfaction without becoming hungry too soon before your next meal. Pinto and kidney beans, spinach, carrots and cruciferous vegetables are among those that are good sources of fiber. Apples, pears and oranges are high-fiber fruits that can be eaten in moderation on a diabetic diet.
Tips and Warnings
- Use a food scale to weigh meats and other foods in order to ensure proper portion control.
Things You'll Need
- Food scale
