Diet for Diabetes
A healthy diet for diabetes involves eating nutritious foods from all food groups in the right amounts. It helps keep blood sugar levels stable and promotes weight loss or maintenance, delaying complications. The Plate Method is a useful guide, where half the plate is non-starchy vegetables, a quarter is carbohydrates (preferably whole grains), and the other quarter is lean protein.
Foods to eat on a diabetes-friendly diet include:
- Raw non-starchy vegetables like broccoli and leafy greens
- Fruits such as berries and apples
- Whole grains like oats
- Lean proteins like chicken and fish
- Eggs
- Low-fat dairy
- Nuts/seeds (in moderation)
- Herbs/spices
- Unsweetened beverages like water or tea
Foods to avoid may include:
- Sweet potatoes
- Avocados
- Beans
- Lentils
Guidelines suggest reducing overall carbs, choosing nutrient-rich sources like vegetables and whole grains. Limit saturated fats and sugar-sweetened beverages while moderating alcohol intake. Incorporate the diet into daily habits by meal planning with a healthcare provider's guidance, focusing on portion control, making smart food choices, and being mindful of meal preparation techniques for healthier cooking.