Diabetic Diet Plan: What Foods To Eat And Avoid

Diabetic diet plans are designed to help people with diabetes manage their blood glucose levels by eating the right foods in the right amounts at the right times. This means eating a variety of healthy foods from all the food groups, including non-starchy vegetables, high-fibre carbohydrates, lean protein, and fruits and vegetables. Diabetic diet plans may also involve counting carbs and measuring food portions to ensure that blood glucose levels remain stable. Some people may also benefit from grouping foods with similar levels of fats and proteins to maximise ingredient use.

Counting carbs and measuring food

A diabetic diet plan involves eating the right foods in the right amounts at the right times. This means eating a variety of healthy foods from all the food groups, and cutting back on sugary foods and drinks, white rice, tortillas, white bread and pasta, starchy vegetables, and fried foods.

The National Institute of Diabetes and Digestive and Kidney Diseases recommends that a full plate includes: 50% non-starchy vegetables, such as leafy greens, peppers, or carrots; 25% high-fibre carbohydrates, such as whole grains or legumes; and 25% lean protein, such as lentils, tofu, fish, or skinless chicken or turkey. A person who needs a higher intake of carbs can add a small amount of fresh fruit or a glass of milk.

It's important to note that not all diabetic diet plans involve counting calories. For example, the DASH diet focuses mainly on fruits, vegetables, whole grains, nuts, and seeds, as well as low-fat or fat-free dairy products, poultry, and fish.

Eating at the right times

Your eating plan will include how much to eat, so that you get the right amount of carbs in each meal or snack. You'll learn how to count carbs and measure your food. You can also use the plate method to help visualise nutritional balance. This involves imagining a standard 9-inch dinner plate. The National Institute of Diabetes and Digestive and Kidney Diseases recommends that a full plate includes 50% non-starchy vegetables, such as leafy greens, peppers, or carrots; 25% high-fibre carbohydrates, such as whole grains or legumes; and 25% lean protein, such as lentils, tofu, fish, or skinless chicken or turkey. If you need a higher intake of carbs, you can add a small amount of fresh fruit or a glass of milk.

It's also important to cut back on certain foods and drinks to keep your blood glucose under control. This doesn't mean you can never enjoy them, but you will need to have them less often or in smaller amounts. These include sugary foods such as sweets, biscuits, cake, and ice cream; drinks with added sugars, such as juice and regular soda; white rice, tortillas, bread, and pasta; starchy vegetables, such as white potatoes, corn, and peas; and fried foods and other foods high in saturated trans fats.

You can plan your meals to maximise ingredient use, such as roast chicken one day and chicken soup the next. Repeat the process for each day of the week.

Non-starchy vegetables

Diabetic diet plans should include non-starchy vegetables, such as leafy greens, peppers, and carrots. These vegetables are an important source of nutrition and can help to keep blood glucose levels stable.

Leafy greens, such as spinach, kale, and collard greens, are particularly nutritious and are a good source of vitamins A, C, and K, as well as calcium and iron. Peppers are also a good source of vitamin C and other antioxidants, which can help to protect the body against damage caused by free radicals.

Carrots are a good source of vitamin A and beta-carotene, which is an antioxidant that can help to improve eye health. They also contain fibre and other nutrients, such as potassium and vitamin K. Including a variety of non-starchy vegetables in a diabetic diet plan can help to ensure adequate nutrient intake and support overall health.

When planning meals, it is important to consider the balance of nutrients and to include a variety of foods from all the food groups. This may involve planning meals in advance and using similar ingredients in multiple dishes to maximise their use. By following these guidelines and including non-starchy vegetables, people with diabetes can develop a healthy and balanced diet plan that meets their nutritional needs and helps to manage their blood glucose levels.

High-fibre carbohydrates

Diabetic diet plans are all about eating the right foods in the right amounts at the right times. This means eating a variety of healthy foods from all the food groups, and keeping blood glucose levels under control.

When following a diabetic diet plan, it is important to pay attention to portion sizes and to eat regular, balanced meals. This can help to avoid blood glucose levels that are too high or too low. It is also important to learn how to count carbs and measure food portions. This can help people with diabetes to better manage their blood glucose levels and make informed food choices.

In addition to high-fibre carbohydrates, a diabetic diet plan should also include a variety of non-starchy vegetables, lean proteins, and healthy fats. It is also important to limit sugary foods and drinks, as well as white flour products, which can cause blood glucose levels to spike.

Lean protein

Diabetic diet plans should include lean protein. Lean protein is important for keeping blood sugar balanced and reducing weight by decreasing post-meal blood sugar spikes. It is also important for keeping blood glucose under control.

The National Institute of Diabetes and Digestive and Kidney Diseases recommends that a full plate includes 25% lean protein, such as lentils, tofu, fish, or skinless chicken or turkey. Other lean protein options include chicken breast, beans, and plant-based proteins.

It is important to avoid protein that is high in artery-clogging saturated fat, such as bacon, sausage, fried meats, and fatty cuts of red meat. Red meat is often higher in saturated fat, so it is best to limit your intake and choose leaner options.

To maximize the benefits of lean protein, it is recommended to spread it more evenly throughout the day rather than consuming most of it at dinner.

Frequently asked questions