A diabetes diagnosis often spurs patients toward more healthful, natural foods, and for good reason. In a 2006 study, the Physician's Committee for Responsible Medicine, or PCRM, reported that a diet high in unrefined, whole plant foods and low in fat and sugar allowed 43 percent of participants to significantly lower the amount of medication needed to control blood sugar. Create meals that build on the principals of that study to get you on your way to eating healthfully for diabetes.
General Rules
The American Diabetic Association, or ADA, and PCRM both state that a healthful diabetic diet includes whole fruits, fresh vegetables and whole grains and minimal refined sugars. While they disagree on the amount of animal products that they recommend -- the PCRM recommends none -- they agree that people with diabetes should limit the amount of fat in their diets, something more easily accomplished with plant sources of protein, such as beans, than with meats or milk products. The ADA recommends that diabetics space food intake throughout the day in five or six mini-meals rather than two to three large meals.
Breakfast Ideas
For breakfast, try a small bowl of steel-cut oatmeal or whole grain cereal. Use non-fat or low-fat milk and have one or two pieces of fruit on the side. Spice up the oats with a bit of cinnamon or nutmeg, but avoid adding sugar, syrup or butter. If you prefer something savory, a tofu or egg scramble with lots of veggies and maybe some beans or lean chicken should hit the spot. If you're not much of a breakfast eater, go for whole grain toast with a bit of low-sugar jam -- and skip the butter or margarine.
Lunches
At midday, try a big salad with a variety of greens and veggies. Make the salad more filling by adding beans and cooked whole grains such as quinoa or millet. Top with a fat-free, low-sugar dressing. A warmer meal might be a bean or chicken burrito with grilled veggies and salsa in a whole grain tortilla. Avoid white rice, cheese and guacamole to keep the fats and simple carbohydrates to a minimum. You also could try a low-fat bean or vegetable soup with a whole-grain roll and piece of fruit for dessert.
Dinners
Dinners might be grilled chicken breast, fish fillet or tofu with steamed veggies and a small baked white or sweet potato. Use a no-salt seasoning blend to add pizzazz to simple foods without adding fat or sugar. You also can make a small portion of whole grain pasta with marinara sauce. Load up the sauce with mushrooms, onions and peppers for some kick and serve the dish with a big green salad or more steamed veggies. Create a stir-fry with fresh vegetables and lean meat and serve it over brown rice. Use a bottled stir-fry sauce to add flavor, but be sure to read the label as many bottled sauces are high in sugar.
Snacks
Be sure to eat two to three small snacks throughout the day. These can be very simple: a piece of fruit, plate of raw veggies or few whole grain crackers. Dip your snacks in nonfat yogurt, bean dip or salsa for variety and extra nutrition.
References
- "The American Journal of Clinical Nutrition"; A Low-Fat Vegan Diet and a Conventional Diabetes Diet in the Treatment of Type 2 Diabetes; Neal Barnard, M.D., et al.; 2009
- Physician's Committee for Responsible Medicine: Diet and Diabetes -- Recipes for Success
- American Diabetes Association: Making Healthy Food Choices
