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Concerned About Diabetes? What You Should and Shouldn’t Eat
If you have diabetes, prediabetes, or are just concerned about preventing diabetes, one of the best things you can do is create a healthy eating plan. Such a plan can help manage your blood sugar (also called blood glucose), control your weight, and reduce the risk of heart disease.
When you eat too many calories and carbohydrates, your blood sugar level goes up, and if those levels get too high, you can develop hyperglycemia, a serious condition that over time can lead to complications such as nerve, kidney, and heart damage.
The good news is you can keep your blood sugar in a safe range and help prevent that by making healthy food choices.
Foods to eat
Healthy carbohydrates
Healthy carbohydrates are important for managing your blood sugar. These include:
- Fruits
- Vegetables
- Whole grains like brown rice or whole wheat bread
- Legumes, such as beans and peas
- Low-fat dairy products, like milk and cheese
Fiber
Fiber is another key part of a healthy diet. It helps regulate digestion and keeps your blood sugar levels steady. It’s found in:
- Vegetables
- Fruits (opt for whole fruits over fruit juice for more fiber)
- Nuts
- Legumes, such as beans and peas
- Whole grains like brown rice or whole wheat bread
Fish
To protect your heart, aim to eat heart-healthy fish twice a week, like:
- Salmon
- Mackerel
- Tuna
- Sardines
These fish are rich in omega-3 fatty acids, which can lower your risk of heart disease. Avoid fried fish to keep it healthy.
"Good" Fats
Foods rich in monounsaturated and polyunsaturated fats can help lower your cholesterol levels. Examples include:
- Avocados
- Nuts
- Canola, olive, and peanut oils
- Seeds (such as chia seeds and flaxseeds)
- Fatty fish (such as salmon, trout, and sardines)
Keep in mind that fats are high in calories, so enjoy them in moderation.
Foods to avoid
Having diabetes increases your risk of heart disease and stroke. To maintain a heart-healthy diet, it's important to be mindful of foods that contain the following:
Saturated fats
Avoid high-fat dairy products and animal proteins like butter, beef, hot dogs, sausage, and bacon. Limit the use of coconut and palm kernel oils.
Trans fats
Steer clear of trans fats found in processed snacks, baked goods, shortening, and stick margarines.
Cholesterol
Sources of cholesterol include high-fat dairy products, fatty animal proteins, egg yolks, liver, and other organ meats. Aim to consume no more than 200 milligrams (mg) of cholesterol per day.
Sodium
Aim to consume no more than 2,300 mg of sodium per day. Your doctor may recommend an even lower amount if you have high blood pressure.
The Plate Method
The plate method is a simple way to control portion sizes without the need for counting and measuring. It involves dividing a 9-inch plate into three sections to guide your food choices at each meal:
- Fill half of your plate with non-starchy vegetables like leafy greens, peppers, carrots, or green beans.
- Give one-quarter of your plate to high-fiber carb foods such as brown rice, whole grains, beans, or fruits.
- Use the remaining quarter of your plate for protein-rich foods such as lean meats, fish, dairy, tofu, or soy products.
If you are not using insulin, you may find that you don't need to count carbs when following the plate method.
Following a healthy eating plan is essential for managing your blood sugar and avoiding diabetes complications. If weight loss is your goal, you can customize your plan with your doctor.
In addition to managing diabetes, a healthy diet provides many other benefits. With its emphasis on fruits, vegetables, and fiber, it can reduce the risk of heart disease and other health issues.
CONTRIBUTING EXPERTS
Sinikka Green, MD
Dr. Green is the Medical Director and a Principal Investigator at Care Access. She is board certified in emergency medicine.
SOURCES
- National Institute of Diabetes and Digestive and Kidney Diseases. "Healthy Living with Diabetes." Accessed July 1, 2024. https://www.niddk.nih.gov/health-information/diabetes/overview/healthy-living-with-diabetes
- American Diabetes Association: Diabetes Food Hub. "What is the Diabetes Plate Method?" Accessed July 1, 2024. https://diabetesfoodhub.org/blog/what-diabetes-plate
- American Diabetes Association. "Diabetes Superstar Foods." Accessed July 1, 2024. https://diabetes.org/food-nutrition/food-and-blood-sugar/diabetes-superstar-foods
- Mayo Clinic. "Diabetes diet: Create your healthy-eating plan." Accessed July 1, 2024. https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295
DISCLAIMER
The information provided on Care Access is intended for informational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Our products and content are not intended to diagnose, treat, cure, or prevent any disease.