Keeping your blood glucose levels in a healthy range should be your main goal when choosing foods to eat on a diabetic diet, says the National Diabetes Information Clearinghouse, which recommends aiming for blood glucose levels below 180 within two hours of starting to eat a meal. You may achieve that goal by mixing foods properly in your diet and monitoring your blood sugar regularly, the National Diabetes Information Clearinghouse says.
Carbohydrates
Carbohydrates give your body energy, so they're important to eat, but eating too many of them at once can cause your blood glucose levels to spike, reports the National Diabetes Information Clearinghouse, which adds that the right amount for you depends on your body size and activity level. Mayo Clinic.com recommends focusing on the carbohydrates that contain the most vitamins and minerals --- whole grains, fruits, beans, and dairy products --- and avoiding carbohydrates that don't contain many nutrients. Talk with your doctor about how many carbohydrate servings you should consume, says the National Diabetes Information Clearinghouse, and keep in mind that one serving of carbohydrates is equivalent to one slice of bread, one 6-inch tortilla, one small potato, or ¾ cup of dry cereal flakes.
Protein
Your body needs protein for many functions, such as maintaining healthy muscles, and the best dietary sources of protein are meat; meat substitutes like eggs, nuts, and tofu; and dairy products made from milk, such as cheese and yogurt, the National Diabetes Information Clearinghouse says. However, if you have diabetes, it's crucial to keep your weight under control, and that means avoiding fatty cuts of meat and high-fat dairy products in favor of healthier protein foods, advises Mayo Clinic.com. It also recommends eating fish at least twice a week if you have diabetes. Keep in mind, too, that a 1 oz. serving of protein is about the size of one egg or two tablespoons of peanut butter, and ask your doctor how many servings of protein you should consume each day, the National Diabetes Information Clearinghouse recommends.
Fiber
Foods such as vegetables, fruits, nuts, and whole grains provide fiber, which is an important part of a diabetic diet because it can help you manage your blood sugar levels, reports Mayo Clinic.com. The National Diabetes Information Clearinghouse, which recommends discussing your right amount of fiber intake with your doctor, says that one serving of vegetables is equivalent to one cup of salad or a ½ cup of cooked green beans, and one serving of fruits is equivalent to one small apple or half a grapefruit.
Fats
Even though you need to control your weight when you're managing diabetes, you still need to eat some foods that contain fats, advises Mayo Clinic.com, and the key is to avoid harmful fats and focus on eating helpful fats. You should eliminate trans fats and limit saturated fats from your diet by staying away from foods like processed meats and baked goods, but try to eat the beneficial monounsaturated and polyunsaturated fats found in foods like nuts, olive oil, and avocados, Mayo Clinic.com recommends. The National Diabetes Information Clearinghouse advises talking with your doctor about how many fats to eat each day, and says that one serving of fats is equivalent to one strip of bacon or one teaspoon of oil, such as olive oil.
