Brenda Khan
Diabetes is a chronic disease that affects how the body turns food into energy, and it impacts about 1 in 10 Americans. People with diabetes can manage their condition through diet and lifestyle changes. A healthy meal plan for people with diabetes may include choosing foods with nutrients such as vitamins, calcium, fibre, and healthy fats, and limiting sugary foods and drinks with added sugars. Eating at the right times and controlling portion sizes are also important. Those with prediabetes can also benefit from adopting a well-balanced diet, staying active, and controlling their weight.
| Characteristics | Values |
|---|---|
| People with diabetes | Eat the right amount of food every day, including the right foods at the right times |
| Cut back on sugary foods and drinks with added sugars | |
| Limit alcohol consumption | |
| Eat a variety of healthy foods from all food groups | |
| Focus on adding healthy fats to help lower cholesterol and protect the heart | |
| Choose foods with nutrients such as vitamins, calcium, and fiber | |
| Stay hydrated | |
| Be physically active | |
| People with prediabetes | Adopt a well-balanced diet, stay active, and control weight |
| Avoid fad diets and quick fixes | |
| Follow the Mediterranean diet, with its emphasis on whole grains, lean protein, and healthy fats | |
| Limit added sugars to less than 10% of total energy intake |
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What You'll Learn
People with prediabetes
A diabetes educator or registered dietitian can help people with prediabetes create and follow a meal plan. This may involve counting carbs and using the plate method to balance the amounts of vegetables, lean protein, and carb foods in each meal. A simple way to use the plate method is to fill half a nine-inch plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with quality carbs like starchy vegetables, fruits, whole grains, or low-fat dairy. Non-starchy vegetables include broccoli, carrots, and cauliflower, while lean protein sources can be plant-based, such as beans, hummus, and lentils, or animal-based, such as chicken, eggs, and tofu.
It is important to limit the intake of added sugars and refined carbohydrates, as excessive consumption can worsen prediabetes. The World Health Organization recommends that added sugars make up less than 10% of an individual's total energy intake, with added health benefits observed at 5% or lower. Additionally, people with prediabetes should avoid fad diets that promise quick fixes and gradual behavior changes are encouraged.
Physical activity is an important component of managing prediabetes. Any physical activity is better than none, and it is recommended to start slowly with activities that bring enjoyment. Staying active can help individuals with prediabetes manage their condition and maintain their overall health.
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People with type 2 diabetes
Non-starchy vegetables, such as broccoli, carrots, and cauliflower, are recommended as they provide essential nutrients without excessive calories or carbs. Lean proteins, both animal-based and plant-based, are also an important part of a diabetes meal plan. Plant-based options like beans, hummus, and lentils offer protein and fibre while being mindful of carb intake. Fruits are nutritious but should be consumed in moderation due to their carbohydrate content.
It is advised to limit sugary foods and drinks, including sweets, cakes, sugary cereals, and sweetened beverages. Instead, opt for drinks with little to no added sugar, such as water, unsweetened tea, or coffee. Alcohol consumption should also be limited, with no more than one drink per day for women and two drinks per day for men. Carbohydrate counting and the ""Diabetes Plate" method can be helpful tools for planning meals and managing blood sugar levels.
In addition to diet, regular physical activity plays a crucial role in managing type 2 diabetes. Any form of physical activity, even a gradual introduction of light activities, is beneficial. Staying active helps manage blood glucose levels and contributes to overall health and well-being. It is always advisable to consult a healthcare professional or a registered dietitian for personalized guidance on diet and physical activity, ensuring that any changes are safe and suitable for your specific needs.
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Those taking insulin
While there is no one-size-fits-all diabetic diet, those taking insulin should be aware of the impact their food choices can have on their blood glucose levels. Eating the right foods in the right amounts at the right times is essential for keeping blood glucose levels stable.
It is also important to limit sugary foods and drinks with added sugars, such as candy, cookies, cakes, sweetened cereals, regular soda, and juice. Alcohol consumption should also be limited, as it can cause blood glucose levels to drop too low, a condition called hypoglycemia.
In addition to diet, regular physical activity can help those taking insulin manage their diabetes and stay healthy. Any physical activity is better than none, and it is recommended that most adults get at least 150 minutes of moderate-intensity physical activity each week.
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Balanced diets
A balanced diet is key to managing diabetes. While there isn't a one-size-fits-all approach to diabetic diets, there are some general guidelines to follow. Firstly, it's important to eat a variety of healthy foods from all the food groups. This includes eating plenty of non-starchy vegetables, such as broccoli, carrots, and cauliflower, which are low in calories and carbs but packed with nutrients.
Protein is also an important part of a balanced diabetic diet. Both plant-based and animal-based proteins can be included. Good plant-based sources of protein include beans, hummus, and lentils, while lean meats, chicken, tofu, and eggs are also healthy protein choices.
Carbohydrates should be carefully considered when following a diabetic diet. While they provide the body with energy, excessive intake of refined carbohydrates from added sugars can cause adverse health effects. The World Health Organization recommends limiting added sugars to less than 10% of your daily calorie intake. This can be achieved by reducing sugary foods such as candy, cookies, cakes, and sweetened drinks. Instead, opt for complex carbohydrates such as whole grains, starchy vegetables, fruits, and low-fat dairy.
In addition to the above, staying hydrated is an important part of a balanced diet for people with diabetes. Water should be the primary drink of choice, as it has no added sugars and helps to flush out excess glucose in the blood. Other drinks with low or no added sugars, such as unsweetened tea, coffee, and sparkling water, can also be included in moderation.
Finally, it's important to note that physical activity plays a crucial role in managing diabetes. Any physical activity is better than none, and it's recommended that most adults get at least 150 minutes of moderate-intensity exercise each week.
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Physical activity
While eating a healthy, balanced diet is a key part of managing diabetes, physical activity is also important. Research shows that regular physical activity helps people manage their diabetes and stay healthy. People with diabetes can be active, even if they take insulin or use insulin pumps.
It is recommended that most adults should try to get at least 150 minutes of moderate-intensity physical activity each week. However, it is important to start slowly and work within your comfort zone. You can begin with activities you enjoy and gradually increase the level of effort and try other activities over time. Having a friend or family member join you may help you stick to your routine.
Aerobic activities are a great way to get your heart pumping and breathe harder. You can try walking, dancing, wheelchair rolling, or swimming. If you are aged 65 or older, are pregnant, or have a disability or health condition, you should consult your healthcare professional about safe physical activities for you.
It is important to stay hydrated by drinking enough water, especially when engaging in physical activity. Alcohol should be consumed in moderation, with no more than one standard drink per day for women and two for men. If you take insulin, drinking alcohol can cause your blood glucose level to drop too low, a condition called hypoglycemia.
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Frequently asked questions
People with diabetes should follow a diabetic diet. This can include those with prediabetes, type 1 diabetes, or type 2 diabetes.
There is no one-size-fits-all diabetic diet, and a registered dietitian can help create a personalized meal plan. However, some general guidelines include eating a variety of healthy foods from all food groups, limiting sugary foods and drinks, and keeping track of carbohydrate intake to manage blood sugar levels.
It's important to eat regular, balanced meals at the right times and to be mindful of portion sizes. Staying active and maintaining a healthy lifestyle can also help manage diabetes. It is recommended to consult a healthcare professional for personalized advice and support.
