Healthy diet to reduce diabetes

What is the Healthy diet to reduce diabetes

When you have diabetes (diabetes mellitus), it is very important to have healthy eating habits because your blood sugar (glucose) levels are greatly affected by what you eat and drink. Eating healthy foods in the appropriate amounts, at about the same times every day, can help you:

  • Control your blood glucose.
  • Lower your risk of heart disease.
  • Improve your blood pressure.
  • Reach or maintain a healthy weight.

Every person with diabetes is different, and each person has different needs for a meal plan. Your health care provider may recommend that you work with a diet and nutrition specialist (dietitian) to make a meal plan that is best for you. Your meal plan may vary depending on factors such as:

  • The calories you need.
  • The medicines you take.
  • Your weight.
  • Your blood glucose, blood pressure, and cholesterol levels.
  • Your activity level.
  • Other health conditions you have, such as heart or kidney disease.

Why does it matter what I eat?

What you eat is closely connected to the amount of sugar in your blood. The right food choices will help you control your blood sugar level.

Do I have to follow a special diet?

There isn’t one specific “diabetes diet.” Your doctor will probably suggest that you work with a registered dietitian to design a meal plan. A meal plan is a guide that tells you what kinds of food to eat at meals and for snacks. The plan also tells you how much food to have.

For most people who have diabetes (and those without, too), a healthy diet consists of 40% to 60% of calories from carbohydrates, 20% from protein and 30% or less from fat. It should be low in cholesterol, low in salt and low in added sugar.

Can I eat any sugar?

Yes. In recent years, doctors have learned that eating some sugar doesn’t usually cause problems for most people who have diabetes–as long as it is part of a balanced diet. Just be careful about how much sugar you eat and try not to add sugar to foods.

What kinds of foods can I eat?

In general, at each meal you may have 2 to 5 choices (or up to 60 grams) of carbohydrates, 1 choice of protein and a certain amount of fat. Talk to your doctor or dietitian for specific advice.

Carbohydrates.Carbohydrates are found in fruits, vegetables, beans, dairy foods and starchy foods such as breads. Try to have fresh fruits rather than canned fruits, fruit juices or dried fruit. You may eat fresh vegetables and frozen or canned vegetables. Condiments such as nonfat mayonnaise, ketchup and mustard are also carbohydrates.

Protein.Protein is found in meat, poultry, fish, dairy products, beans and some vegetables. Try to eat poultry and fish more often than red meat. Don’t eat poultry skin, and trim extra fat from all meat. Choose nonfat or reduced-fat options when you eat dairy, such as cheeses and yogurts.

Fat.Butter, margarine, lard and oils add fat to food. Fat is also in many dairy and meat products. Try to avoid fried foods, mayonnaise-based dishes (unless they are made with fat-free mayo), egg yolks, bacon and high-fat dairy products. Your doctor or dietitian will tell you how many grams of fat you may eat each day. When eating fat-free versions of foods (such as mayonnaise and butter), check the label to see how many grams of carbohydrates they contain. Keep in mind that these products often have added sugar.

What is the exchange list?

The exchange list is a tool to help you plan healthy meals and snacks. To add variety to your diet, you can substitute certain foods for other foods in the same group. Some examples are listed here.

Sample Exchange List

Food group You can have….. Or exchange it for…
Fruit (each serving contains about 15 grams carbohydrates) 1 small or medium piece of fresh fruit 1/2 cup fruit juice,or canned or chopped fruit
Vegetable (each serving contains about 5 grams carbohydrates) 1 cup raw vegetables 1/2 cup cooked vegetables or vegetable juice
Starch (each serving contains about 15 grams carbohydrates) 1 slice or ounce bread 1/2 cup pasta, cereal, starchy vegetable
Sugar, honey, molasses 1 teaspoon 4 grams carbohydrates
Milk (does not include cream, yogurt or cheese) 1 cup milk 12 grams carbohydrates and 8 grams protein
Meat 1 ounce meat, fish, poultry, cheese or yogurt 1/2 cup dried beans
Fat (includes nuts, seeds and small amounts of bacon and peanut butter) 1 teaspoon oil, butter or margarine 5 grams fat

How do carbohydrates affect me?

Carbohydrates, also called carbs, affect your blood glucose level more than any other type of food. Eating carbs naturally raises the amount of glucose in your blood. Carb counting is a method for keeping track of how many carbs you eat. Counting carbs is important to keep your blood glucose at a healthy level, especially if you use insulin or take certain oral diabetes medicines.

It is important to know how many carbs you can safely have in each meal. This is different for every person. Your dietitian can help you calculate how many carbs you should have at each meal and for each snack.

Foods that contain carbs include:

  • Bread, cereal, rice, pasta, and crackers.
  • Potatoes and corn.
  • Peas, beans, and lentils.
  • Milk and yogurt.
  • Fruit and juice.
  • Desserts, such as cakes, cookies, ice cream, and candy.

How does alcohol affect me?

Alcohol can cause a sudden decrease in blood glucose (hypoglycemia), especially if you use insulin or take certain oral diabetes medicines. Hypoglycemia can be a life-threatening condition. Symptoms of hypoglycemia (sleepiness, dizziness, and confusion) are similar to symptoms of having too much alcohol.

If your health care provider says that alcohol is safe for you, follow these guidelines:

  • Limit alcohol intake to no more than 1 drink per day for nonpregnant women and 2 drinks per day for men. One drink equals 12 oz of beer, 5 oz of wine, or 1½ oz of hard liquor.
  • Do notdrink on an empty stomach.
  • Keep yourself hydrated with water, diet soda, or unsweetened iced tea.
  • Keep in mind that regular soda, juice, and other mixers may contain a lot of sugar and must be counted as carbs.

What are tips for following this plan?

Reading food labels

  • Start by checking the serving size on the “Nutrition Facts” label of packaged foods and drinks. The amount of calories, carbs, fats, and other nutrients listed on the label is based on one serving of the item. Many items contain more than one serving per package.
  • Check the total grams (g) of carbs in one serving. You can calculate the number of servings of carbs in one serving by dividing the total carbs by 15. For example, if a food has 30 g of total carbs, it would be equal to 2 servings of carbs.
  • Check the number of grams (g) of saturated and transfats in one serving. Choose foods that have low or no amount of these fats.
  • Check the number of milligrams (mg) of salt (sodium) in one serving. Most people should limit total sodium intake to less than 2,300 mg per day.
  • Always check the nutrition information of foods labeled as “low-fat” or “nonfat”. These foods may be higher in added sugar or refined carbs and should be avoided.
  • Talk to your dietitian to identify your daily goals for nutrients listed on the label.

Shopping

  • Avoid buying canned, premade, or processed foods. These foods tend to be high in fat, sodium, and added sugar.
  • Shop around the outside edge of the grocery store. This includes fresh fruits and vegetables, bulk grains, fresh meats, and fresh dairy.

Cooking

  • Use low-heat cooking methods, such as baking, instead of high-heat cooking methods like deep frying.
  • Cook using healthy oils, such as olive, canola, or sunflower oil.
  • Avoid cooking with butter, cream, or high-fat meats.

Meal planning

  • Eat meals and snacks regularly, preferably at the same times every day. Avoid going long periods of time without eating.
  • Eat foods high in fiber, such as fresh fruits, vegetables, beans, and whole grains. Talk to your dietitian about how many servings of carbs you can eat at each meal.
  • Eat 4–6 ounces (oz) of lean protein each day, such as lean meat, chicken, fish, eggs, or tofu. One oz of lean protein is equal to:
    • 1 oz of meat, chicken, or fish.
    • 1 egg.
    • ¼ cup of tofu.
  • Eat some foods each day that contain healthy fats, such as avocado, nuts, seeds, and fish.

Lifestyle

  • Check your blood glucose regularly.
  • Exercise regularly as told by your health care provider. This may include:
    • 150 minutes of moderate-intensity or vigorous-intensity exercise each week. This could be brisk walking, biking, or water aerobics.
    • Stretching and doing strength exercises, such as yoga or weightlifting, at least 2 times a week.
  • Take medicines as told by your health care provider.
  • Do notuse any products that contain nicotine or tobacco, such as cigarettes and e-cigarettes. If you need help quitting, ask your health care provider.
  • Work with a counselor or diabetes educator to identify strategies to manage stress and any emotional and social challenges.

Questions to ask a health care provider

  • Do I need to meet with a diabetes educator?
  • Do I need to meet with a dietitian?
  • What number can I call if I have questions?
  • When are the best times to check my blood glucose?

Where to find more information:

Summary

  • A healthy meal plan will help you control your blood glucose and maintain a healthy lifestyle.
  • Working with a diet and nutrition specialist (dietitian) can help you make a meal plan that is best for you.
  • Keep in mind that carbohydrates (carbs) and alcohol have immediate effects on your blood glucose levels. It is important to count carbs and to use alcohol carefully.
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