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A diet for
diabetes is not so different from any good, healthy eating routine.
The main goal for diabetic diet is to maintain a level blood sugar, and this can
be achieved by a combination of three separate actions.
1. Avoiding foods that are high in sugar, as well as simple carbohydrates
that the body will quickly convert to sugar.
2 . Using portion control to limit your intake of all foods while still
providing proper nutrition.
3. Eating many small meals a day rather than three large ones.
Diabetic Diet Foods
For many
diabetics, what you eat is not so much the issue as how much you
eat and when you eat it, but there are always choices and picking healthier
ones will make controlling diabetes that much easier.
What follows is a comprehensive guide to the main food groups for diabetic
diet, with
recommendations for the best choices in each category and suggestions for
portion estimation.
Diabetic Diet Food Guide Table
| Food
Group |
Guide |
| Grains and Starches |
Bread products are a huge source of carbohydrates in
your diet. Choosing whole grain products whenever possible supplies your
body with more complex carbs that take longer to break down, relieving your
system of the need to deal with sudden influxes of sugar. 6 to 8 servings a
day spread out over 5-6 meals is best. A slice of bread or ½ cup starchy
food is a serving. Potatoes, corn and pasta fall in this category as well. |
| Vegetables |
pinach, carrots,
broccoli, tomatoes, lettuce, cabbage and cucumbers are only a sampling
of vegetables you can eat as a side dish or for a snack. 3-5 servings
a day are needed, and a good rule of thumb is 1 cup raw or ½ cup
cooked per serving. |
| Fruits |
Most contain
carbohydrates as well as natural sugars, so watch your intake
carefully. Combining them with protein at snack time or before
exercise is a good idea. A small apple, banana or peach is a serving,
or ½ cup canned fruit (make sure canned fruits are packed in
unsweetened fruit juice - not syrup). 2-4 servings a day are required. |
| Milk |
Dairy products can be
high in carbs as well, so try to limit your
self to one 8 oz serving at a time. Low-fat milk or unsweetened yogurt are
good selections. Try to get at least 2-3 servings per day. |
| Protein |
This can be meat or
meat substitutes such as peanut butter, tofu, cheese and eggs.
Approximately 6 oz is needed per day, broken into 2-3 servings. A 3 oz
serving is the size of a deck of cards; an ounce of cheese is
comparable to four dice. A tablespoon of peanut butter or a small egg
can be considered an ounce. |
| Fats and Sweets |
Fats are necessary;
just choose wisely. Avocadoes are a wonderful topping, or make your
own dressings to avoid trans-fats. Sweets are actually allowed many
diabetics if the portion is strictly controlled; a mini cupcake or two
small cookies along with a balanced meal may be permitted if they
cause no ill effects. Sugar free desserts are another option, but the
extra carbs must be taken into account. |
By learning which foods you tolerate best, and finding creative ways to
include your favorites, you should be able to plan your meals around a wide
variety of items. Learning to choose healthy options like whole grain bread
and low-fat cottage cheese, and picking veggies for a snack rather than
chips is not only good for diabetics, but for anyone seeking a healthier
lifestyle. |
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