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Diabetes diet: Create your healthy-eating plan Print

0 3 years ago

A diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes.

A diabetes diet is a healthy-eating plan that’s naturally rich in nutrients and low in fat and calories. Key elements are fruits, vegetables and whole grains. In fact, a diabetes diet is the best eating plan for most everyone.

Why do you need to develop a healthy-eating plan?

If you have diabetes or prediabetes, your doctor will likely recommend that you see a dietitian to help you develop a healthy-eating plan. The plan helps you control your blood sugar (glucose), manage your weight and control heart disease risk factors, such as high blood pressure and high blood fats.

When you eat extra calories and fat, your body creates an undesirable rise in blood glucose. If blood glucose isn’t kept in check, it can lead to serious problems, such as a high blood glucose level (hyperglycemia) that, if persistent, may lead to long-term complications, such as nerve, kidney and heart damage.

You can help keep your blood glucose level in a safe range by making healthy food choices and tracking your eating habits.

For most people with type 2 diabetes, weight loss also can make it easier to control blood glucose and offers a host of other health benefits. If you need to lose weight, a diabetes diet provides a well-organized, nutritious way to reach your goal safely.

What does a diabetes diet involve?

A diabetes diet is based on eating three meals a day at regular times. This helps you better use the insulin that your body produces or gets through a medication.

A registered dietitian can help you put together a diet based on your health goals, tastes and lifestyle. He or she can also talk with you about how to improve your eating habits, such as choosing portion sizes that suit the needs for your size and activity level.

Recommended foods

Make your calories count with these nutritious foods. Choose healthy carbohydrates, fiber-rich foods, fish and “good” fats.

Healthy carbohydrates

During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose. Focus on healthy carbohydrates, such as:

  • Fruits
  • Vegetables
  • Whole grains
  • Legumes, such as beans and peas
  • Low-fat dairy products, such as milk and cheese

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