“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
- Protein PowerEating foods that contain protein is a key part of a healthy diet. Protein is an essential nutrient that helps to build, maintain and repair your tissues and organs. When you have diabetes, it is important to choose carefully the types of proteins you eat as some are better for you than others.
- Cacio e pepe roasted spring asparagusThere are a few non-negotiables (smile) that make this dish perfect: the peeling off the woody bottoms of the asparagus spears, the blanching in salted water and the quick roast at the end.
- Nuts are more than just a low-carb snackA common complaint I've heard from people living with diabetes is how difficult it can be to find a snack that won't raise blood sugar, is convenient to carry and is good for you.
- 5 great reasons to include eggs in your diabetes dietEggs are a very healthy option for people with diabetes. They’re low in calories (one egg contains only 80 calories). Eggs are also low in fat and high in protein and full of essential vitamins and nutrients. Check out these 5 great reasons to include eggs in your diabetes diet!
- Top 10 Canadian fruits for diabetes dietYou may think you need to avoid fruits when you have diabetes because they can raise your blood sugars. But if you watch portion sizes there are plenty of Canadian fruits that fit well within your diabetes diet—and they’re packed with nutrients to boot. Here are the 10 best Canadian fruits to try when you have diabetes.
- Gastroparesis diet and diabetesIf you have gastroparesis, a common complication of diabetes, there are some dietary changes you can make to help improve your symptoms. Read this expert blog to learn about the gastroparesis diet and diabetes.
- Unscrambling 4 myths about diabetes and eggsIt was once thought that eggs were not considered part of a healthy diet. We now know from lots of research that this is not true. Eggs are an important food to include in your diabetes healthy eating plan.
- All-purpose red wine vinaigretteThis dressing goes well with any leaf or grain salad. Make this and keep it in your fridge for up to 10 days.
- 10 diabetes snacksMany people with diabetes are advised to have a snack between meals, to ensure their blood sugar levels don’t go too low. A between-meal snack can also curb hunger cravings,. Here are 10 diabetes snacks that you can try any time.
- Nuts and diabetesNuts are excellent sources of many vitamins and nutrients. They also have numerous health benefits for people with diabetes, including lowering blood sugar and cholesterol, and reducing your risk of heart disease.