A well-planned diet plan can help you manage blood glucose levels and achieve weight loss or weight management goals. A very simple way of preparing your meals is to fill half of your plate with mostly non-starchy vegetables, according to the American Diabetes Association. Your health care provider will recommend that you work with a dietitian, who will prescribe a meal plan based on the foods you like to eat and your lifestyle.
Starchy Vegetables
Starchy vegetables such as potatoes, yams, corn, peas and beans contain more carbohydrates than other vegetables. These foods should be substituted for starches such as breads, rice and other grains in your diet plan. For example, a serving of starch equals one small baked potato, one small ear of corn, a slice of bread or one six-inch tortilla.
Non-Starchy Vegetables
In general, vary your vegetables by eating dark green, leafy and colorful vegetables. These vegetables are lower in calories and high in antioxidants that can help you stay healthy. The best vegetables to fill most of your plate with are spinach, carrots, lettuce, greens, cabbage, bok choy green beans, broccoli, cauliflower, tomatoes, salsa, onion, cucumber, beets, okra, mushrooms, peppers and turnips. Vegetable juice is OK too, but make sure it is fresh, low-sodium or reduced sugar.
Servings
Carbohydrates -- starches, vegetables and fruit -- are the foundation of a healthy diet, and 50 to 60 percent of your calories should come from them. Carbohydrates can rapidly increase blood sugar levels, but high-fiber foods such as vegetables will help you feel full longer and control blood sugar levels. Eat three to five servings a day of non-starchy vegetables. One serving of vegetables equates to 1/2 cup of raw chopped or cooked vegetables.
Healthy Eating Tips
Exercise along with a well-balanced diet can help you lower blood glucose levels. Eat meals at the same time each day with snacks between meals. Use exchange lists to better manage foods in your meal plan. Swap starchy vegetable foods with grains such as rice, pasta and pretzels. Keep portion sizes small. Eat frozen vegetables without added sauces, fats or salt.
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