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.
For Best Results Get Planning a Diabetes Diet Menu Workbook
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 Diabetes 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.
Food to Include in a Diabetes Menu Plan
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:
Whole Grains
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
Fiber-rich Fruits
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
Non-Starchy Vegetables
A food having less starch means that it has a lower glycemic index. Nonstarchy vegetables perfect for people with diabetes are:
- Tomatoes
- Broccoli
- Leafy greens like kale, spinach, and collard greens
- Carrots
- Brussels sprouts
- Artichoke
- Beets
- Cucumber
Lean Protein
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
Fatty Fish
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
Healthy Fats
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.
Low Fat Dairy Products
People with diabetes can have dairy that has low fat content. Low fat dairy is rich in healthy carbohydrates.
They include:
- Low fat milk
- Greek yogurt
- Plain yogurt
- Reduced fat cheese
Food to Avoid
It's important for people with diabetes to avoid foods that can cause a sudden spike in their blood sugar levels.
A balanced diet should not include:
Saturated Fats
Stay away from food with high levels of fat as they can cause weight gain and spikes in your blood sugar level. These are dairy products and processed meats like:
- Butter
- Bacon
- Sausage
- Hot dogs
- Fatty beef
Refined Grains
Unlike whole grains, refined grains can cause an increase in one's blood glucose levels much quicker. For proper blood sugar control, avoid the following grains:
- White rice
- White bread
- Refined pasta
Fried Foods
Anything fried means that it's high in trans fat. This type of fat is not only bad for blood sugar levels, 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
Sweet Beverages
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
Candy
Consuming candy is like consuming actual sugar. 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.
The Plate Method
When creating your final diabetes diet meal plan, it's recommended that you use "The Plate Method". It was formulated by the American Diabetes Association to make planning meals for diabetics easier.
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
Start Your Diabetes Meal Plan Today
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.
Make Sure to Get Organic Greens 365™
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!
For Best Results Get Planning a Diabetes Diet Menu Workbook