About this topic
Healthy eating is an important part of keeping your diabetes in control. A balanced diet along with your diabetic drugs will help you control your blood sugar. The right portions of healthy foods may help keep your sugar within your goal range. It may also help to lower or maintain your weight, and manage cholesterol, blood fat, and blood pressure. ‚
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What will the results be?
Healthy eating may help you lower your blood sugar and keep it in a safe range. Keeping your blood sugar in a safe range may lower your chances for long term problems from your diabetes. You may be less likely to have damage to your kidneys, heart, eyes, or nerves. ‚
What changes to diet are needed?
Healthy eating means: ‚
- Eating a range of foods from all food groups.
- Eating the right size portions. Read the nutrition facts on each food you eat.
- Eating meals and snacks at the same time every day. Do not skip a meal or snack. Skipping meals may cause your blood sugar to go too low, especially if you are on drugs for your diabetes. Skipping meals can also cause you to eat too much at the next meal. It is easier for your body to use food in smaller amounts more often.
Talk to your diabetes educator about making a personal meal plan for you. ‚
Who should use this diet?
This diet is helpful to people with high blood sugar or diabetes. ‚
What foods are good to eat?
It is important to make a healthy meal. Eat a variety of different foods in the right portion. ‚
- Fill half of your plate with non-starchy vegetables. Non-starchy vegetables include: Broccoli, green beans, carrots, greens (collard, kale, mustard, turnip), onions, tomatoes, asparagus, beets, cauliflower, celery, and cucumber. Non-starchy vegetables are high in fiber and low in carbohydrates. These will help keep you full for longer without raising your blood sugar.
- Fill 1/4 of your plate with carbohydrates. Try to choose whole grains options. Whole-grain products have more fiber which will make you feel full. Fiber also helps lower cholesterol and helps with bowel function. Carbohydrates include: Bread, rice, pasta, and starchy vegetables. Starchy vegetables include corn and peas.
- Fill 1/4 of your plate with protein. Choose low-fat cuts of meat like boneless chicken breast, pork loin, 90% lean beef, lean turkey meat, and fresh fish (not fried).
- Add a low-fat or non-fat dairy product like 8 ounces of 1% or skim milk or 6 ounces of low-fat yogurt. Eat the recommended serving. Milk and yogurt have carbohydrates which raise your blood sugar.
- Add a small piece of fruit or 1/2 cup of frozen or canned fruit. Choose canned fruits in juice or light syrup. Fruits include: Apples, bananas, peaches, pears, pineapple, plums, and oranges. Eat the recommended serving. Fruit has carbohydrates which can raise your blood sugar quickly.
- Include healthy fats in your meal like: Olive oil, canola oil, avocado, and nuts.
Other good foods to include in your diet are: ‚
- Foods high in fiber. Adding fiber to your meals may help control your blood sugar levels. It may also help with weight loss and prevent belly problems. It is recommended to get 25 to 30 grams per day. Good sources of fiber include:
- Nuts and seeds
- Beans, peas, and other legumes
- Grains and whole-grain products
- Fruits
- Vegetables
- Smart snacks in the right portion. Do not go too long in between meals. Ask your dietitian when you should have a snack in between your meals. Snack on things like:
- Nuts
- Vegetables and low-fat dressing
- Light popcorn
- Low-fat cheese and crackers
- 1/2 sandwich
What foods should be limited or avoided?
You may need to limit the amount of some foods you eat and how often you eat them. Foods that should be limited include: ‚
- High fat or processed foods like:
- Bacon
- Sausage
- Hot dogs
- Whole-fat dairy products
- Potato chips
- Foods high in sodium like:
- Canned soups
- Soy sauce and some salad dressings
- Cured meats
- Salted snack foods like pretzels
- Olives
- Fats and oils like:
- Margarine
- Salad dressing
- Gravy
- Foods high in sugar like:
- Candy
- Ice cream
- Table sugar
- Soda
- Juice drinks
- Starches that are not whole grain like:
- White rice
- White potatoes
- French fries
- Pasta
- White bread
- Sugary cereals
- Baked goods, pastries, croissants
- Beer, wine, and mixed drinks (alcohol). Drink alcohol in moderation (1 drink per day or less for adult women and 2 drinks per day or less for adult men). Drinking alcohol can cause fluctuations in your blood sugar and interfere with how your diabetic drugs work. Talk to your doctor about how you can safely include alcohol into your diet.
What can be done to prevent this health problem?
Some people have a higher chance of developing diabetes than others. This is a life-long problem. You can still lead a normal life. Diabetes can be managed through diet, exercise, and drugs. It is important to have support from your family and friends to help you with your goals. ‚
When do I need to call the doctor?
- Blood sugar level is above 300 mg/dL for more than a day
- Blood sugar level drops to less than 40 and does not respond to 15 grams of simple carbohydrate, like 4 glucose tablets or 1/2 cup of fruit juice.
- Trouble breathing
- Very sleepy and trouble concentrating
- Throw up more than once or have many loose stools
- You are so sick you cannot eat or drink
- Fever over 101 ‚ °F (38 ‚ °C)
- Questions about your diet plan
- You are not feeling better in 2 to 3 days or you are feeling worse
Helpful tips
- Plan ahead. Plan your meals and grocery list before going to the store. Planning will keep you from choosing foods that are not in favor of your goals.
- Pack a lunch. Take healthy meals with you to work.
- Keep a food journal to help keep you on track. Take note of foods that keep your blood sugar in goal as well as those that cause increases or decreases.
- Visit a restaurants website before going to the restaurant. You can see the menu options and nutritional facts. This way, you can see which items best fit into your diet plan. It is okay to call ahead if you have questions.
Where can I learn more?
American Diabetes Association ‚
http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/ ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
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Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚