It’s about health. It’s about healthy lifestyle. It’s about family™
A healthy meal plan is important for people with diabetes. This is because their diet affects their blood sugar levels.
The American Diabetes Association has found that certain healthy foods can keep a diabetic's blood glucose level stable. That's why a healthy diet is encouraged to help manage diabetes. It can also prompt weight loss, regulate blood pressure, and decrease risk of heart disease.
To help you choose the best foods for regulating blood sugar, we've created a guide of which foods to include or avoid in your meal plan.
Creating a healthy eating plan is recommended to help diabetics maintain stable blood glucose levels. Be sure to read food labels to check their formulation.
The key to managing diabetes is to consume food that can regulate blood sugar levels. Food groups with a low glycemic index are best.
These blood sugar and blood glucose-friendly foods include:
A diabetes diet doesn't mean that you have to completely avoid sugar and carbohydrates. Whole grains contain healthy carbohydrates that won't spike one's blood sugar levels.
These include:
Oats
Wheat
Quinoa
Barley
Cornmeal
Brown rice
To manage blood sugar for people with diabetes, fiber-rich foods are recommended. Since they have a higher percentage of fiber, they won't cause too much changes in one's blood sugar.
The best fruits that are high in fiber for a diabetes diet are:
Apples
Grapes
Melons
Oranges
Stawberries
Bananas
A food having less starch means that it has a lower glycemic index. Nonstarchy vegetables perfect for people with diabetes are:
Tomatoes
Leafy greens like kale, spinach, and collard greens
Carrots
Brussels sprouts
Artichoke
Beets
Cucumber
Get all the Best Workbooks + Action Guides from our expert
A diabetes diet should still include protein. Lean protein is great for regulating blood sugar and blood glucose.
Healthy foods that are good sources of protein in a diabetes diet are:
Skinless chicken
Skinless turkey
Lean meat cuts of beef
Lean meat cuts of pork
Tofu
Eggs
Many types of fish contain a fatty acid called omega-3. It's a component that can not only stabilize blood sugar levels, but also lower heart disease risk factors.
The best fish to get for a diabetes diet are:
Salmon
Anchovies
Tuna
Mackerel
Sardines
Having fat in a diabetic diet is beneficial as it lowers cholesterol levels. These are mono-un-saturated and poly-unsaturated fats.
You can find these blood sugar friendly fats in:
Nuts
Canola oil
Olive oil
Peanut oil
Avocados
Just don't consume too much of these as they have high caloric content.
People with diabetes can have dairy that has low fat content. Low fat dairy is rich in healthy carbohydrates.
They include:
Low fat milk
Plain yogurt
Reduced fat cheese
It's important to avoid foods that can cause a sudden spike in your blood sugar.
A balanced diet should not include:
Stay away from food with high levels of fat as they can cause weight gain and spikes in your blood sugar level. Although some foods contain healthy fat, it's important for diabetics to manage their intake of saturated fat. Foods to watch out for would be dairy products and processed meats like:
Butter
Bacon
Sausage
Hot dogs
Fatty beef
Unlike whole grains, refined grains can cause an increase in one's blood glucose much quicker. Mayoclinic points out that "...carbohydrates break down into sugar, they have the greatest effect on your blood sugar level." For proper blood sugar control, avoid the following grains:
White rice
White bread
Refined pasta
Instead, you can opt for these two excellent alternatives:
Cauliflower Rice: Cauliflower rice is a fantastic low-carb alternative to traditional white rice. Made by grating cauliflower or pulsing it in a food processor until it reaches a rice-like texture, cauliflower rice can be cooked and used just like regular rice.
Quinoa: Quinoa is a whole grain that is high in protein, fiber, and various vitamins and minerals. Unlike refined grains, quinoa provides a complete protein source, containing all nine essential amino acids, which is rare for plant-based foods.
Anything fried means that it's high in trans fat. This type of fat is not only bad for your blood sugar, but also causes heart disease.
Stay away from these fried foods to prevent diabetes complications:
Chips
Fries
Mozzarella sticks
Anything cooked in shortening or margarine
Packaged snacks
Sugar-sweetened beverages can cause high blood glucose levels. They contain no nutrients and have so much added sugars.
Drinks that are terrible for maintaining your blood sugar levels are:
Energy drinks
Soda
Sports drinks
Sweet tea
Fruit juice
Alcoholic drinks
If you eat candy, it's practically the same thing as eating sugar directly. It's one of the worst sugary foods to avoid when switching to a healthy eating plan.
Sweets like candy bars, jelly beans, and cotton candy will worsen your blood glucose level.
When creating your final diabetes diet meal plan, it's recommended that you use "The Plate Method" for creating balanced meals. It was formulated by the American Diabetes Association to make planning meals for diabetics easier.
It offers a visual guide that doesn’t require counting carbohydrates, calories, or other nutrients, making it accessible for many people. Here's why the Plate Method is particularly beneficial for diabetics:
Simplifies Portion Control: The Plate Method emphasizes visual cues to control portions, which is crucial for weight management and blood sugar control. By filling half the plate with non-starchy vegetables, a quarter with lean protein, and the remaining quarter with whole grains or starchy vegetables, individuals can easily manage their portions without feeling deprived.
Balances Macronutrients: This method naturally balances the intake of macronutrients (carbohydrates, proteins, and fats) by allocating specific sections of the plate to each group. This balance is essential for stabilizing blood sugar levels and preventing spikes after meals.
Encourages Nutrient-Dense Foods: By focusing on filling half the plate with non-starchy vegetables, the Plate Method ensures a high intake of dietary fiber, vitamins, and minerals. These nutrients are vital for overall health and can help improve blood sugar levels, reduce the risk of heart disease, and support weight management.
Easy to Implement: The Plate Method doesn't require special tools or extensive nutritional knowledge, making it easy for individuals to implement and stick to. It can be used anywhere, whether eating out or at home, without the need for detailed tracking or measuring.
Promotes Variety and Flexibility: This method allows for variety in food choices within each category, preventing dietary boredom and ensuring a wide range of nutrients. It's flexible enough to accommodate personal preferences, cultural foods, and dietary restrictions, which is crucial for long-term adherence.
Supports Weight Management: Overweight and obesity are significant risk factors for type 2 diabetes and its complications. The Plate Method naturally promotes a lower calorie intake while still providing satiety, which can aid in weight loss or maintenance.
Reduces the Risk of Complications: By promoting a balanced and nutritious diet, the Plate Method can help minimize the risk of diabetes-related complications, such as cardiovascular disease, by improving lipid profiles and blood pressure.
Let me stay in touch with you via email and as a thank you - get this FREE gift.. Something others paid over $1,000 for.
(True story)
Reading labels carefully is an essential skill for managing diabetes, especially when choosing beverages. Labels can provide crucial information about the nutritional content of a drink, helping you make informed decisions that align with your health goals. Here are five things diabetics should watch out for on the labels of drinks they buy:
Total Carbohydrates: This is the first and most obvious metric to check. It includes all the sugars, fibers, and starches in the beverage. Since carbohydrates directly impact blood glucose levels, knowing how many grams of total carbs you're consuming is crucial.
Sugars: Pay special attention to the sugars section under total carbohydrates. This includes both added sugars and those naturally occurring in ingredients like fruit juice. Drinks with high sugar content can cause rapid spikes in blood sugar levels.
Serving Size: Always check the serving size and compare it to the total volume of the drink. Sometimes, a bottle or a can may contain more than one serving, which means you'll need to multiply the nutritional values by the number of servings you consume.
Artificial Sweeteners: While not affecting blood sugar levels as sugars do, artificial sweeteners can still have an impact on your health and cravings for sweet foods. It's important to identify them on the label and consume them in moderation.
Sodium: People with diabetes often have an increased risk of high blood pressure. Checking the sodium content in beverages, especially in savory drinks like vegetable juices or sports drinks, is important for maintaining heart health.
Understanding these seven aspects of beverage labels can help diabetics make better choices about what drinks to include in their diet, ensuring they stay hydrated and healthy without negatively impacting their blood sugar levels.
Choosing the right beverages is a vital part of diabetes management. Opting for water, unsweetened teas, and milk alternatives can help maintain hydration without adversely affecting your blood sugar levels. Avoiding sugary and high-calorie drinks is essential in keeping your diabetes under control. Stay informed, stay hydrated, and make choices that support your health and well-being.
This menu provides a balance of macronutrients and is rich in fiber and healthy fats, which are essential for managing diabetes. Remember, it's important to adjust portion sizes and food choices based on individual nutritional needs and blood sugar response.
Breakfast: Scrambled eggs with spinach and whole-grain toast.
Snack: A small apple and a handful of almonds.
Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and a vinaigrette dressing.
Snack: Greek yogurt with a sprinkle of chia seeds.
Dinner: Baked salmon with quinoa and steamed broccoli.
Dessert: A small serving of mixed berries.
Breakfast: Greek yogurt with sliced strawberries and a sprinkle of flaxseed.
Snack: Carrot sticks with hummus.
Lunch: Turkey and avocado wrap in a whole-grain tortilla, with side salad.
Snack: A small peach and a handful of walnuts.
Dinner: Stir-fried tofu with mixed vegetables (carrots, bell peppers, and snap peas) over cauliflower rice.
Dessert: Baked apple slices with a pinch of cinnamon.
Breakfast: Oatmeal topped with blueberries and a dollop of almond butter.
Snack: A small banana and a handful of sunflower seeds.
Lunch: Lentil soup with a side of mixed greens.
Snack: Sliced cucumber with a slice of cheese.
Dinner: Grilled shrimp over a mixed green salad with avocado, tomato, and cucumber, dressed with lemon juice and olive oil.
Dessert: A few squares of dark chocolate (at least 70% cocoa).
Breakfast: Smoothie made with spinach, avocado, a scoop of protein powder, and unsweetened almond milk.
Snack: A hard-boiled egg and a small orange.
Lunch: Quinoa salad with black beans, corn, cilantro, and diced tomatoes.
Snack: A small serving of cottage cheese with pineapple chunks.
Dinner: Chicken stir-fry with broccoli, bell peppers, and cashews, served over brown rice.
Dessert: Greek yogurt topped with a few raspberries.
Breakfast: Two whole-grain waffles topped with a small amount of peanut butter and slices of banana.
Snack: A small handful of mixed nuts.
Lunch: Spinach and feta stuffed chicken breast with a side of roasted sweet potatoes.
Snack: Sliced bell peppers with guacamole.
Dinner: Beef and vegetable kebabs with a side of quinoa salad.
Dessert: A small serving of strawberries topped with whipped cream.
To do the plate method, you should:
Fill up half of your plate with only non-starchy vegetables
Fill up a quarter of your plate with your choice of lean protein
Fill up another quarter of our plate with your choice of whole grains
Add small amounts of healthy fats
Include a small portion of a fiber-rich fruit or low-fat milk
Have your meal with unsweetened iced tea, plain water, or any other drink with no added sugar
While this is a great general approach, it's also a good idea to learn more about yourself. According to an article from the NCBI, "nutrition plans should be individualized and flexible," meaning that your diabetes menu will likely be something wholly unique to you.
According to the CDC, "A good meal plan will consider your goals, tastes, and lifestyle, as well as any medicines you’re taking." That means that in addition to having a healthy meal plan, it's also a good idea to do other things, like be physically active. What's more, being out and about can help you lose weight, which can help with other diabetes complications.
Hydration is key for everyone, but for individuals with diabetes, it's a critical aspect of managing the condition. Dehydration can impact your blood sugar, making it even more important to stay well-hydrated.
Plain water is the best hydration option. It’s calorie-free, hydrates efficiently, and doesn’t affect your blood sugar.
If you find plain water too bland, consider infusing it with slices of fruits or herbs like mint or cucumber for a refreshing twist without adding sugar.
Tea, especially green, black, and herbal varieties, can be a great beverage choice. They are low in calories and can have positive health benefits, including antioxidant properties. Just remember to skip the sugar: unsweetened tea can be good for you, but added sugar can instantly turn it into a problem.
Green tea, in particular, is known for its metabolic benefits and may help manage blood sugar levels when consumed in moderation.
Coffee is safe for most people with diabetes in moderate amounts, especially when taken black or with a minimal amount of milk or sweetener.
Unsweetened almond and soy milk are good alternatives to regular dairy, offering lower carbohydrate options that fit well into a diabetic diet.
Highly sugary drinks, including sodas and fruit juices, can cause a rapid spike in blood sugar levels and should be avoided.
Alcohol consumption needs to be managed carefully, as it can lead to unpredictable fluctuations in blood sugar levels.
For even more added benefits with no sugars at all, we highly recommend adding in some Organic Greens 365 to round out the nutritional profile of your menu. A serving of HealthQuest 365's Organic Greens is your entire needed servings of vegetables in a day, ensuring that you get all the nutrition you need.
Sticking to a healthy eating plan has plenty of great health benefits. It can not only stabilize blood sugar levels, but also aid in weight loss and decreasing the risk of digestive and kidney diseases.
Following a balanced diet encourages healthy eating, regulates blood pressure, and lowers the risk of heart disease. When done with regular physical activity, making healthy food choices will keep blood glucose issues at bay.
An easy hack to jumpstarting your healthy eating plan is to try this superfood powder. Organic Greens 365™ is enriched with all-organic ingredients that can give you many health benefits.
Its formula consists of fruits, vegetables, grass juices, and herbs.
You can get plenty of vitamins, minerals, enzymes, and antioxidants with every serving.
It also has no added sugars as it uses organic Stevia as a sweetener.
When taken regularly, it can improve blood glucose levels and lower the risk of heart disease. With regular physical activity, this superfood powder can promote healthy weight loss as well.
Try it now and experience all the great health benefits !
Users of HealthQuest365's Organic Greens share inspiring testimonials about the product's impact on their health goals, energy levels, and overall well-being. From the ease of incorporating it into daily routines to the noticeable improvements in digestive health and immune support, the positive feedback underscores the product's effectiveness and versatility.
These testimonials highlight just a fraction of the myriad benefits that HealthQuest365's Organic Greens 365 offers. From its delightful taste and mixability to its versatility and profound health benefits, it's clear why this supplement has become a staple in the lives of those dedicated to their health and wellness journey.
Yes, you can eat fruit if you have diabetes. Fruits are rich in fiber, vitamins, and minerals. Opt for whole fruits over fruit juices and consider the glycemic index (GI) of fruits; berries, cherries, and apples have a lower GI and are more blood sugar-friendly.
Absolutely, snacks are an important part of a diabetes menu to help manage hunger and blood sugar levels throughout the day. Choose snacks that are rich in fiber and protein, such as nuts, seeds, Greek yogurt, or vegetables with hummus.
The amount of carbohydrate can vary depending on individual needs, activity level, and blood sugar goals. A common starting point is 45-60 grams of carbohydrates per meal, but it's best to consult with a healthcare provider or dietitian to determine what's right for you.
The amount of carbohydrate can vary depending on individual needs, activity level, and blood sugar goals. A common starting point is 45-60 grams of carbohydrates per meal, but it's best to consult with a healthcare provider or dietitian to determine what's right for you.
Artificial sweeteners are generally considered safe for people with diabetes and can be a way to sweeten food or beverages without adding extra carbohydrates. However, it's important to use them in moderation and be mindful of how they fit into your overall diet.
People with diabetes can drink alcohol in moderation, but it's important to know how it affects blood sugar levels. Alcohol can lead to hypoglycemia, especially if consumed on an empty stomach or in large quantities. Always check with your healthcare provider for personalized advice.
Whole grains are the best choice for a diabetes-friendly diet. Options like quinoa, whole wheat, barley, and brown rice are high in fiber, which can help manage blood sugar levels. Try to avoid or limit refined grains and processed foods.
Making your favorite dishes diabetes-friendly often involves substituting high-carbohydrate ingredients with lower-carb alternatives. For example, use cauliflower rice instead of white rice, spiralized vegetables in place of pasta, and lean cuts of meat. Also, focus on adding more non-starchy vegetables and incorporating healthy fats and proteins to balance the meal.