Healthy foods for diabetics are a variety of whole foods including fruits and vegetables, whole grains and lean protein.
Your diabetes diet is simply a healthy-eating plan that will help you control your blood sugar. Here’s help getting started, from meal planning to counting carbohydrates.
A diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes.
A diabetes diet is a healthy-eating plan that’s naturally rich in nutrients and low in fat and calories. Key elements are fruits, vegetables and whole grains. In fact, a diabetes diet is the best eating plan for most everyone.
Here’s some sound advice about healthy foods for diabetics from the Mayo Clinic.
What Are Healthy Foods for Diabetics?
If you have diabetes or prediabetes, your doctor will likely recommend that you see a dietitian to help you develop a healthy-eating plan. The plan helps you control your blood sugar (glucose), manage your weight and control heart disease risk factors, such as high blood pressure and high blood fats.
When you eat extra calories and fat, your body creates an undesirable rise in blood glucose. If blood glucose isn’t kept in check, it can lead to serious problems, such as a high blood glucose level (hyperglycemia) that, if persistent, may lead to long-term complications, such as nerve, kidney and heart damage.
You can help keep your blood glucose level in a safe range by making healthy food choices and tracking your eating habits.
For most people with type 2 diabetes, weight loss also can make it easier to control blood glucose and offers a host of other health benefits. If you need to lose weight, a diabetes diet provides a well-organized, nutritious way to reach your goal safely.
What Does a Diabetes Diet Involve?
A diabetes diet is based on eating three meals a day at regular times. This helps you better use the insulin that your body produces or gets through a medication.
Recommended Foods
Make your calories count with these nutritious foods. Choose healthy carbohydrates, fiber-rich foods, fish and “good” fats.
Healthy Carbohydrates
During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose. Focus on healthy carbohydrates, such as:
• Fruits
• Vegetables
• Whole grains
• Legumes, such as beans and peas
• Low-fat dairy products, such as milk and cheese
• Avoid less healthy carbohydrates, such as foods or drinks with added fats, sugars and sodium.
Fiber-Rich Foods
Dietary fiber includes all parts of plant foods that your body can’t digest or absorb. Fiber moderates how your body digests and helps control blood sugar levels. Foods high in fiber include:
• Vegetables
• Fruits
• Nuts
• Legumes, such as beans and peas
• Whole grains
Heart-Healthy Fish
• Eat heart-healthy fish at least twice a week. Fish such as salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids, which may prevent heart disease.
• Avoid fried fish and fish with high levels of mercury, such as king mackerel.
‘Good’ Fats
Foods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These include:
• Avocados
• Nuts
• Canola, olive and peanut oils
• But don’t overdo it, as all fats are high in calories.
Foods to Avoid
Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet.
• Saturated fats. Avoid high-fat dairy products and animal proteins such as butter, beef, hot dogs, sausage and bacon. Also limit coconut and palm kernel oils.
• Trans fats. Avoid trans fats found in processed snacks, baked goods, shortening and stick margarines.
• Cholesterol. Cholesterol sources include high-fat dairy products and high-fat animal proteins, egg yolks, liver, and other organ meats. Aim for no more than 200 milligrams (mg) of cholesterol a day.
• Sodium. Aim for less than 2,300 mg of sodium a day. Your doctor may suggest you aim for even less if you have high blood pressure.
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