Whole Grains Beans And Lentils
Having diabetes does not mean avoiding high carb foods. The key is choosing more quality sources of carbs and eating the portion size that fits your personal dietary needs – which can vary drastically from one person to the next.
When it comes to carbs, choosing more whole grain and complex carbs will help you get more fiber and nutrition, as well as some potential health benefits .
Here are the best sources of quality, complex carbs to choose from:
- Whole Grain Bread – 12 grams of carbs per slice
- Lentils – 20 grams of carbs per 1/2 cup
- Oats – 20 grams of carbs per 1/2 cup
- Whole Wheat Pasta – 20 grams of carbs per 1/2 cup
- Black Beans – 21 grams of carbs per 1/2 cup
- Chickpeas – 22.5 grams of carbs per 1/2 cup
- Quinoa – 24 grams of carbs per 1/2 cup
- Brown Rice – 26 grams of carbs per 1/2 cup
Best Diet Plans For Managing Type 2 Diabetes
The two that are suggested for people with diabetes time and again are the Mediterranean diet and the DASH diet. Unlike so-called diets , these eating approaches aim to set the foundation for building and maintaining lifelong habits.
Mediterranean diet
DASH diet The DASH diet has been found to be beneficial at reducing blood pressure levels, a key risk factor for heart disease and kidney disease. Because both of these disease risks are elevated with diabetes, this style of eating may promote a reduction in the risk of comorbid conditions associated with diabetes, Palinski-Wade explains.
How Much Is Okay
Ideally, we would consume less than 5-10% of our daily calories from added sugars. So, if a woman needs around 2,000 calories per day , that means that fewer than 100-200 calories should come from added sugars per day.
Just for reference, a 12-ounce soda contains about 11 teaspoons of sugar, which is already over the limit for the recommended daily maximum of added sugar for both men and women.
Added sugars like the ones found in processed and packaged foods are much more concerning to our health that natural sugars found in fruits and vegetables. For most people, natural sugars from whole fruits are healthy because they usually also contain fiber and antioxidants.
Remember: fruits do not contain added sugars, whole fruits contain natural sugars along with fiber and antioxidants. Added sugars are not naturally-occurring sugars.
Also, some people may need to eliminate all added sugars, plus even natural sugars. People who have diabetes or pre-diabetes need to be cautious and have the nutritional guidance of a licensed healthcare provider.
Also Check: Does Medicare Cover Diabetic Testing Supplies
Final Words For Diabetic Diet Food List
It can be challenging to shop for groceries when you have diabetes, but it is not impossible.
The ingredients listed above are helpful in a variety of delectable meals.
If you want to make it easier, pick a day and time when it is most convenient for you. Avoid going grocery shopping on crowded days, or days when you are not feeling too good.
Knowing the items to include in your diet more frequently will help you simplify your cooking and diet.
Do not forget to read food package labels to ensure what you are buying is good for your health.
When To Eat: Why Meal Schedules Matter
People without diabetes usually have 3 main meals and a few snacks throughout the day. If they have something important to work on, they may skip a meal or two and still be okay after.
This is because, typically, our pancreas produces insulin in response to blood sugar levels. But, that is not the case for people with diabetes. Their insulin problems make their body unable to adjust insulin levels according to their blood glucose levels. This is why many individuals need to take medications or receive insulin injections.
In case a person with diabetes takes medicines or receives insulin shots and then skips a meal, there may not be enough glucose in the blood, resulting in low blood sugar .
When you need to eat depends on the type of medicines that you take, but in general, most diabetics eat the same amount of carbohydrates at the same time each day. Others find that eating small meals instead of 2 to 3 huge meals helps because:
- It gives them a constant source of energy
- They are less likely to feel hungry and overeat in the next meal
- It helps to bring blood sugar levels to a normal range
Please be advised that since mealtimes are highly connected with your medicines and insulin shots, you will need to consult your doctor before deciding to change your meal schedule.
Also Check: What Is Diabetic Retinopathy Screening
Diabetes Type 1 Vs Type 2 Diet
There are not major differences in the dietary needs of type 1 and type 2 diabetics outside of insulin use. The same principles of healthy eating and nutritious choices apply to both, but for those taking insulin, meal timing and carb portion control become extra important, regardless of which type of diabetes you have.
It is also important to note that a type 2 diabetes diet is often focused on weight management. However, this does not change the types of food you consume, just the amount since weight loss is achieved by eating a calorie-controlled diet. If weight loss is part of your health plan, figuring out how many calories you need a day to lose weight is the first step. Then its just a matter of choosing the right balance of nutrient-dense foods to support your calorie goals.
Diabetic Food List Of Beverages
Beverages are pretty obvious for the diabetic. Like everyone else, you should drink plenty of water. Try mineral water for a change every once in a while.
Also, as mentioned above, skim or low-fat milk are acceptable choices. Lots of diet drinks are available, including soft drinks and teas. I highly recommend diet green tea. It’s delicious.
Experiment with diet drink mixes. There are so many flavors available, you should never get bored- lemonade, fruit flavors, etc.
Coffee and tea are also on the diabetic food list. Avoid adding sugar, of course.
Recommended Reading: Physical Symptoms Of Diabetes Type 2
What Foods And Drinks Should I Limit If I Have Diabetes
Foods and drinks to limit include
- fried foods and other foods high in saturated fat and trans fat
- foods high in salt, also called sodium
- sweets, such as baked goods, candy, and ice cream
- beverages with added sugars, such as juice, regular soda, and regular sports or energy drinks
Drink water instead of sweetened beverages. Consider using a sugar substitute in your coffee or tea.
If you drink alcohol, drink moderatelyno more than one drink a day if youre a woman or two drinks a day if youre a man. If you use insulin or diabetes medicines that increase the amount of insulin your body makes, alcohol can make your blood glucose level drop too low. This is especially true if you havent eaten in a while. Its best to eat some food when you drink alcohol.
A Note On The Recommended Food Items For Diabetics
Please keep in mind that the above-mentioned foods are merely recommendations. The foods which your dietitian or nutritionist chooses may vary, depending on your needs and preferences.
To put things into perspective, people who practice veganism are not amenable to consuming animal food products. Likewise, people with lactose intolerance may need lactose-free milk for their calcium source.
Recommended Reading: How Does Diabetes Lead To Renal Failure
Make A Plate With This Diabetic
How do you build a meal thats delicious and full of nutrition to manage diabetes in the elderly? To ensure nutrient needs are met, Casey suggests thinking of each meal as a plate, where half is filled with fruits and veggies and the other half is split between lean proteins and whole grains.
Here are a few diabetes superfoods the ADA suggests for filling the sections of your plate:
Vegetables:
- Leafy greens such as collards, spinach, and kale are full of vitamins and minerals, and theyre low in calories and carbs
- Broccoli has only 27 calories per half cup serving and is full of nutrients such as vitamin C and magnesium
- Summer squash contains antioxidants and fiber that may help stabilize blood sugar and insulin levels
- Arugula, lettuce, and celery have high nitrate concentrations
- Carrots, beets, Brussels sprouts, and avocado are all high-fiber veggies
Fruits:
- Citrus fruits such as oranges, grapefruit, clementine, and lemon are high in fiber, vitamin C, folate, and potassium
- Berries such as blueberries, strawberries, and blackberries are all packed with antioxidants, vitamins, and fiber. Theyre also a great way to satisfy your sweet tooth
- Tomatoes contain vital nutrients like vitamin C, vitamin E, and potassium
- Stone fruits such as peaches, cherries, and apricots are sweet, delicious, and full of fiber
Proteins:
Whole grains and starches:
However, dont feel pressured to balance your plate with bland options you arent excited to eat.
Why Does Diet Matter For Type 2 Diabetes
You can make some adjustments to the way you eat to help prevent blood sugar spikes. Diabetes can be much better controlled when an individual makes food choices that are going to help them manage their blood sugar levels and keep their levels within ranges that will keep them safe, says Colleen Johnson, M.S., R.D.N., adult diabetes educator at Joslin Diabetes Center in Boston. Diabetes can be treated with many kinds of medications and different types of insulin, but the diet is really going to be key no matter what type of treatment they undergo.
The main focus of an eating plan for type 2 diabetes typically revolves around reducing your intake of carbohydrates because they are most easily converted into glucose and research shows they make up a large portion of the typical American diet. When it comes to carbohydrates, what I like to remind people is that they are team players, says Samantha Cassetty, R.D.N., nutrition and wellness expert and the author of Sugar Shock. I think the biggest problem that I see is carbs on carbs on carbs. So, oatmeal with fruit with milk those are all examples of foods that contain carbohydrates. Even our wholesome, fiber-rich carbs like fruits and vegetables really ideally operate best when they’re paired with a teammate. She says not only does it allow you to get a variety of nutrients from different types of foods, it helps balance your blood sugar and enables you stay to fuller longer.
1. Leafy greens
2. Salmon
3. Quinoa
5. Nuts
Recommended Reading: Type Of Exercise For Diabetes
Find Out The Best Foods For Diabetics With A General Diabetic Food List
To make a diabetic food list of acceptable foods for diabetics would create an exhaustive list that would not be of much use. Instead, a generalized list of foods suitable for a diet for diabetics seems more useful. Below is a general diabetic food list of acceptable foods for diabetics to help keep blood sugar levels under control.These are the diabetic foods that were recommended for my husband after he was diagnosed with diabetes. This diet for diabetics was planned by a dietician.
What Is A Paleo Diet
Paleolithic diets include a moderate amount of protein, and have gained a lot of attention recently. The theory behind this dietary pattern is that our genetic background has not evolved to meet our modern lifestyle of calorically dense convenience foods and limited activity, and that returning to a hunter-gatherer way of eating will work better with human physiology. This has been studied in a few small trials, and it does seem beneficial for people with type 2 diabetes.
The Paleolithic diet is based on:
- Lean meat
- Any extra addition of salt
The Paleo Diet doesn’t specify macronutrient balance or caloric intake goals.
In reality, when people in a study followed the Paleolithic diet, it turned out the diet was lower in total energy, energy density, carbohydrates, dietary glycemic load, fiber, saturated fatty acids, and calcium but higher in unsaturated fatty acids , dietary cholesterol, and several vitamins and minerals. Research also demonstrates that people with diabetes are less hungry, have more stable blood sugar, and feel better with lower carbohydrate diets.
Also Check: How Close Are We To Curing Diabetes
What Is The Mediterranean Diet
The Mediterranean diet is high in vegetables. This refers to the true Mediterranean pattern traditionally followed in the south of Italy and Greece, not “Americanized Italian,” which is heavy in pasta and bread. The Mediterranean pattern includes:
- Lots of fresh vegetables
- Some wine
- Occasional meat and dairy
This pattern of eating is very nutrient-dense, meaning you get many vitamins, minerals, and other healthful nutrients for every calorie consumed. A very large recent study demonstrated that two versions of the Mediterranean diet improved diabetes control including better blood sugar and more weight loss. The two versions of the Mediterranean diet that were studied emphasized either more nuts or more olive oil. Since both were beneficial, a common-sense approach to adopting the Mediterranean diet would include both of these. For example, sprinkle chopped almonds on green beans or drizzle zucchini with olive oil, oregano, and hemp seeds.
Diet Plans To Discuss With Your Healthcare Team
While its best to talk to your doctor before you start any diet plan, its especially important to talk to them if youre interested in the following:
Ketogenic diet
Intermittent fasting IF requires you to limit the time period in which you eat to a certain number of hours per day, or to eat a very low number of calories on certain days. Some research has shown benefits from IF to fasting glucose and weight. That said, skipping meals may hinder blood sugar control or cause low blood sugar , especially if youre on insulin or a sulfonylurea, so talk to your doctor about the risks and benefits before you attempt it.
Paleo diet
Recommended Reading: Signs Your Kid Has Diabetes
Foods For Diabetics That Help Keep Blood Sugar Under Control
For people with diabetes, keeping close tabs on their blood-sugar levels is essential, and that means keeping close tabs on their diet. We asked Vandana Sheth, a registered dietitian-nutritionist and spokesperson for the Academy of Nutrition and Dietetics, to weigh in on some of the best eating practices for people with diabetes. Sheth owns a nutrition consulting business in Los Angeles and has been a dietitian for over 20 years. “The key to maintaining good blood-sugar control is to enjoy regular meals/snacks throughout the day, be mindful of your portions, and enjoy a wide variety of foods to adequately meet your nutritional needs,” Sheth says. She recommends eating a diet rich in whole grains and heart-healthy fats, a wide variety of colorful fruits and vegetables, lean protein, and healthy fats. At the same time, limiting “red meat and especially processed fatty foods such as hot dogs, bacon, etc.” is a top priority. Sheth is clear that “there is no specific food that needs to be banned from your diet even if you have diabetes,” and that with attention paid to portions and timing, an occasional treat can be part of a healthy lifestyle. But be sure to discuss any dietary changes with your doctor.
Apple Cider Vinegar And Vinegar
Apple cider vinegar and plain vinegar have many health benefits.
Although its made from apples, the sugar in the fruit is fermented into acetic acid. The resulting product contains less than 1 gram of carbs per tablespoon.
According to a meta-analysis of six studies, including 317 people with type 2 diabetes, vinegar has beneficial effects on fasting blood sugar levels and HbA1c .
Apple cider vinegar may have many other healthful properties, including antimicrobial and antioxidant effects. But more studies are needed to confirm its health benefits.
To incorporate apple cider vinegar into your diet, begin with 4 teaspoons mixed in a glass of water each day before each meal. Note that you may want to put 1 teaspoon per glass of water so that the taste is not as strong. Increase to a maximum of 4 tablespoons per day.
Summary
Apple cider vinegar may help improve fasting blood sugar levels, but more research is needed to confirm its health benefits.
Don’t Miss: What Is A Good Morning Blood Sugar For A Diabetic
Foods With Complex Carbs
Casey suggests a variety of whole grain choices for seniors:
- Whole wheat bread
- Quinoa
- Tasty air-popped popcorn
Other complex carbohydrates like legumes, beans, nuts, and seeds are also a great source of lean protein, another important component to balanced eating and maintaining good health, says Casey.
Low Glycemic Index Fruits
No Sugar Diet Food List Low Glycemic Index Fruits
Fruits are vitamin and fructose dense. While some come with high amounts of sugar, others are fiber-dense.
During the no-sugar diet, you can either eliminate or eat them moderately. Low glycemic fruits are ideal for a sugar-free diet. These include:
- Apples
- Nectarines
Don’t Miss: Type 1 Diabetes And Anxiety
What Are The Risks Of Consuming Sugar
Sugar is the general term for any of those sweet-tasting carbohydrates used in food. Its a quick way to get some fuel for the body, but high-sugar consumption can lead to a lot of health problems and complications. These range from type 2 diabetes and heart disease to cancer and depression. The more sugar you eat, the harder it is to stop. Therefore, eating lots of sugar may only make you crave even more sugar.
Can I Drink Alcohol If I Have Type 2 Diabetes
For most people with type 2 diabetes, the general guideline for moderate alcohol consumption applies. Research shows that one drink per day for women and two a day for men reduces cardiovascular risk and doesn’t have a negative impact on diabetes. However, alcohol can lower blood sugar, and people with type 2 diabetes who are prone to hypoglycemia should be aware of delayed hypoglycemia.
Ways to prevent hypoglycemia include:
- Eat food with alcoholic drinks to help minimize the risk.
- Mixed drinks and cocktails often are made with sweeteners or juices, and contain a large amount of carbohydrates so they will increase blood sugar levels.
- Wear a diabetes alert bracelet so that people know to offer food if you demonstrate hypoglycemic symptoms.
It also is important to know that hypoglycemia symptoms often mimic those of intoxication.
Also Check: What Are The Signs Of Diabetic Kidney Disease