A diabetes-friendly diet aims to help stabilize your blood glucose levels and helps to keep your blood pressure, cholesterol and weight within a healthy range. Balance and proportion are key features of a diabetes diet. A healthy diabetes diet should include balanced portions of fruits, non-starchy vegetables, starchy foods, protein and dairy.
Breakfast
According to the American Diabetes Association, your breakfast meals should be half healthy starches, a quarter fruits and a quarter protein. For breakfast, your healthy starch will likely come from whole grain food items. Try oatmeal made from whole rolled oats, whole wheat toast, whole grain waffles or buckwheat pancakes. Excellent breakfast fruits include grapefruit and oranges, high in vitamin C and soluble fiber. For breakfast protein, try lean ham, low-fat cottage cheese, almond butter or eggs.
Lunch
Include this balance of foods at lunch: half non-starchy vegetables, a quarter starchy foods and a quarter protein. The American Diabetes Association also recommends that you have 1 c. of fruit and 8 oz. of non-fat milk at lunch. A fruit and nut salad makes a diabetes-friendly lunchtime meal. Start with a bed of baby spinach and romaine. Top with tomatoes, another non-starchy vegetable. Add 1 c. of fresh berries such as raspberries or blackberries. Sprinkle with plain unsalted, unsweetened walnuts and low-fat crumbled goat cheese for protein. Enjoy it with a small whole-grain roll..
Dinner
Your dinner menu should include the same balance of food as your luncheon meals. For dinner, try a baked sweet potato, a healthy high-fiber starchy food. Enjoy this with a side of steamed non-starchy vegetables such as broccoli, cauliflower, asparagus and baby corn. Add lean skinless grilled chicken breast for protein. Include fruit and non-fat milk with your evening meal. Try a baked apple or a smoothie made with strawberries, bananas, non-fat milk and ice.
Beverages
On a diabetes-friendly diet, water makes a terrific beverage choice. If you would like, you can add fresh squeezed lemon juice with pulp to your glass of water. Not only will the lemon add flavor, it will also provide you with nutrients such as vitamin C and soluble fiber. Avoid sugary, high-calorie beverages such as soda, fruit punch and flavored sweet teas. Keep in mind that even 100 percent fruit juice may contain a lot of calories and may possess a high glycemic index because of processing.
References
- American Diabetes Association: Food and Fitness -- Diabetes Meal Plans and a Healthy Diet
- American Diabetes Association: Food and Fitness -- Create Your Plate
- American Diabetes Association: Food and Fitness -- Breakfast On The Go
- American Diabetes Association: Food and Fitness -- Protein and Vegetarian Diets
- American Diabetes Association: Food and Fitness -- Non-Starchy Vegetables
- American Diabetes Association: Food and Fitness -- Diabetes Superfoods
