Diabetes is a disease that affects not only the health but also the quality of life of millions of people. According to "USA Today," when you are diabetic, your body either doesn't make enough insulin or your body can't use insulin properly to help get sugar into your cells to be used as fuel. When sugar can't be moved from the blood stream to the cells, it builds up to dangerously high levels in the blood, leading to conditions like kidney failure and even heart disease. Though the dietary options for diabetics are limited, a diabetic diet can still be healthful and delicious, when properly planned.
Step 1
Add more veggies to your diet, which will help you stay full for a longer period of time. Ann Albright, head of the diabetes division at the Centers for Disease Control and Prevention and spokesperson for the American Diabetes Association, states that vegetables like spinach, broccoli, zucchini and kale are full of vitamins, minerals and fiber. They are also low in fat. These foods can be prepared in different ways so that your diet is never boring and always flavorful. Try melting some protein-rich cheese over a plate of broccoli or sautéing some kale with some lean turkey bacon.
Step 2
Eat a small amount of fruit instead of eating baked goods or candy. Sugar from foods like chocolate, cookies, cake, candy and pies should be limited because they spike your blood sugar levels and are mostly devoid of nutrients. The National Diabetes Information Clearinghouse states that fruits like apples and pears, while they do have natural sugars, are a better choice for diabetics instead of junk foods, because they contain fiber and additional nutrients. Fruits are a healthier choice for the diabetic dieter.
Step 3
Include some protein in every meal and snack that you eat. The National Diabetes Information Clearinghouse explains that protein helps to stabilize your blood sugar levels so you experience fewer symptoms like fatigue and dizziness. It states that good choices of protein include eggs, skinless chicken breasts, skinless turkey breasts, cottage cheese and fish.
Step 4
Watch your carbohydrate intake, and switch from refined carbohydrates to whole grains. Ann Albright tells "USA Today" that it is recommended for diabetics to eat 45 to 55 percent of their calories from carbohydrates each day, but no more. Whole grains, like brown rice and 100 percent whole wheat bread, spike blood sugar levels slower than refined grains like white rice and white pasta do.
Step 5
Check your blood sugar levels often, at least twice per day depending on how well you are able to control your diabetes. Record your blood sugar levels in a journal, next to the foods that you've eaten for that day. This way you will be able to look back and see which foods affected your blood sugar levels in a good way and which foods affected your blood sugar levels negatively. The National Diabetes Information Clearinghouse states that before a meal, a healthy blood sugar level is 70 to 130, while a normal level 1 to 2 hours after eating a meal is less than 180.
Things You'll Need
- A food and blood sugar journal
- Blood sugar testing supplies
