“What can I eat?” This is the most commonly asked question when a person has been newly diagnosed with diabetes. Actually, there is no such thing as a ‘diabetes diet’. In fact, people living with diabetes can eat most any healthy food.
This article will provide the basic guidelines for making healthier food choices and provide links to more detailed information on the subject of nutrition planning.
Foods that you should eat more of include:
- Healthier carbs (whole grain cereals and breads, brown rice or pasta)
- Vegetables (especially dark green leafy ones such as spinach or kale)
- Nuts and legumes (beans, peas and lentils)
- Low-fat dairy products
- Heart-healthy fish such as salmon
- Healthier fats such as olive oil, canola oil, avocado
Foods you should eat less of include:
- Saturated fats and trans fats
- Candy, regular pop and desserts
- Salt (which is commonly found in processed foods)
- Fatty cuts of meat
- High fat dairy products
A good place to start learning about foods to include in your diet is by reading the following Introduction to Healthy Eating article.
The plate method can help people with weight management by controlling portion size, and it can also help with managing carbohydrate intake.
Other excellent nutrition planning tips include:
- Manage your carbohydrates since these break down into glucose once digested. Common sources of carbohydrate foods include starches and grains, fruit, milk, yoghurt, some vegetables, and table sugar.
- Because people with diabetes are at higher risk of heart disease and other complications, it is also important to eat more heart-healthy foods and less fats, salt and calories.
Diabetes Diet Articles
- Simple tips to make your pizza healthierWho doesn’t love a delicious pizza once in a while. But with diabetes, the kind of pizza you eat can make all the difference in preventing a blood sugar spike and subsequent crash that will leave you regretting your meal choice.
- You can eat very well using the plate methodLearn how to use the plate method to make meal planning with diabetes easy and help loved ones reach their blood glucose level targets.
- Easy homemade applesauceThe success of making applesauce lies in two factors: the apple itself and the pureeing tool you use. Choose a soft-fleshed and very sweet apple. McIntosh apples are generally the best for applesauce. However, sometimes they can be bland and impart a brownish (as opposed to pink) colour. Taste the apple before investing in 5 pounds and an hour or so of work.
- Navigating the grocery store for cerealsWhen you think about beginning your day on the right track, a good place to start is with a healthy breakfast. Breakfast cereals are a popular choice because they are quick and easy to prepare.
- Prediabetes menu planIf you have been diagnosed with prediabetes, you may be wondering if there is a special diet that you should follow. People with prediabetes don’t need any special foods different than anyone else. The most important thing you can do is eat healthy foods and plan your weekly meals accordingly.
- Fish fillets with sautéed peppers and balsamic reductionThis is a delicious and simple weeknight meal. It presents so beautifully. It is perfect for entertaining as well. I prefer to use fish with skin on it, as it tends to fall apart less.
- High-fibre menu planIncorporating fibre into your meal plan is a good idea, as it can help regulate your blood sugar levels and make you feel fuller longer after a meal. It can also lower your risk of heart disease and other chronic conditions. Read on to learn about healthy meal choices you can make with a weekly high-fibre menu plan.
- Healthier alternatives for pasta loversPasta is one of the most popular foods in Canada. It is a versatile, inexpensive and quick-to-prepare option. Whether served cold as a pasta salad, or as a steaming bowl of noodles with your preferred sauce, pasta is a staple in most homes.
- Can corn be part of a diabetes diet?Corn is a delicious and nutritious vegetable and can certainly be part of your diabetes diet. What about popcorn? Or corn chips? Read on to learn about diabetes and corn.
- Baking substitutions for diabetesAs mentioned in our article 'Desserts and diabetes', most people with diabetes are able to eat cake. Following a few important guidelines can make this occasional treat less likely to spike blood sugar levels.