The diabetes diet is healthy for everyone, according to MayoClinic.com, not just diabetics. Diabetics follow this diet to keep their blood sugar levels stable and limit the number of calories they consume, but the emphasis on whole grains, vegetables and fruits also lowers disease risk.
Features
The diet recommended for diabetics consists mainly of low-fat foods that are filled with nutrients. Meals are spread throughout the day, with equal amounts of carbohydrates consumed at each meal. Carbohydrates should make up 50 to 60 percent of calories, protein between 12 and 20 percent of calories and fats less than 30 percent of calories. Most of the fats you eat should be monounsaturated fats, and you should eat more fiber.
Recommended Servings
How many servings of each food group you eat on the diabetic diet depends on how many calories you need to consume. Those with lower caloric requirements need to consume less than those with higher requirements. Eat between 3 and 5 servings of vegetables, at least 6 servings of grains, 2 to 4 servings of fruit, 2 to 3 servings of dairy, 2 to 3 servings of fish and meat and limited amounts of alcohol, fats and sweets.
Easy Meal Planning
To make it easier to plan your meals, the American Diabetes Association recommends the Create Your Plate system. Fill half of your plate with nonstarchy vegetables, then fill half of the remaining space with a protein source and the other half with a starchy food. Add a piece of fruit and a glass of low-fat milk, or another small carb serving if you don't drink milk, to complete your meal. You can also use exchange lists or count carbs.
Health Benefits
Following the diabetic diet can help you to lose weight and may lower your risk for heart disease, high cholesterol and stroke. You can increase these health benefits by adding more exercise to your daily routine as well as making these dietary changes.
References
- MayoClinic.com: Diabetes Diet: Create Your Healthy-eating Plan; Sept. 17, 2010
- National Diabetes Information Clearinghouse: What I Need to Know About Eating and Diabetes; Marion J. Franz, M.S., et al.; October 2007
- Federal Citizen Information Center: Diabetes Diet
- MedlinePlus: Diabetes Diet - Type 2; David Zieve, M.D., et al.; Sept. 3, 2009
- American Diabetes Association: Create Your Plate
