Diabetic Diet Plan
If you have diabetes, you probably know just how important your diet can be when it comes to controlling symptoms. However, a healthy diabetic diet plan goes way beyond cutting carbs and slashing sugar consumption. In fact, filling your plate with the right foods and switching up your daily routine can also have a huge impact on managing your blood sugar levels.
Everything you need to know about how to get started on a diabetic eating plan.
The Diabetic Diet Plan
Following a diabetic diet plan to lose weight and manage your blood sugar levels doesn’t have to be difficult. In fact, incorporating a few diabetic diet foods into your routine while cutting out sugary snacks and sodas can help enhance insulin sensitivity and stabilize blood sugar levels.
Proper Foods to Eat
One of the best ways to manage blood sugar levels effectively is to fill your diet with nutrient-rich whole foods. So what foods can diabetics eat freely? Here are a few of the top choices on the diabetic food list:
- Non-starchy vegetables: leafy greens, broccoli, cauliflower, carrots, tomatoes, bell peppers, celery, Brussels sprouts, etc.
- Meat: grass-fed beef, lamb, goat, etc.
- Poultry: free-range chicken, turkey, duck, etc.
- Seafood: wild-caught salmon, sardines, mackerel, tuna, anchovies, etc.
- Eggs: Healthy fats: coconut oil, avocado, olive oil, MCT oil, grass-fed butter
- Beverages: water, unsweetened coffee and tea, there are also several foods that you can enjoy in moderation, provided they fit within your daily carb allotment.
Here are a few examples of foods to consume in limited quantities:
- Nuts: almonds, pistachios, walnuts, macadamia nuts, etc.
- Seeds: Chia seeds, flax seeds, hemp seeds, etc.
- Fruits: apples, berries, oranges, bananas, pears, etc.
- Dairy products: unsweetened yogurt, feta cheese, cottage cheese, goat’s milk, etc.
Harmful Foods to Avoid
Just as important as loading your plate up with healthy whole foods is limiting foods that can spike your blood sugar levels. Here are some foods on the diabetic and pre-diabetic food list that you should avoid:
- Grains: bread, pasta, cereal, etc.
- Legumes: lentils, beans and peas
- Starchy vegetables: potatoes, yams, corn, butternut squash, sweet potatoes, etc.
- Snack foods: baked goods, candy, cookies, crackers, sweets, etc.
- Sugar-sweetened beverages: soda, juice, sports drinks, energy drinks, sweetened tea, etc.
If you have diabetes, it’s important to work closely with your doctor and dietitian to find the best diabetic diet for you. You should also consult with them before making any changes to your current diet. In some cases, your doctor may recommend modifying the dosage of your medications to account for these modifications.
Additionally, be sure to discuss with your healthcare provider before starting supplementation, especially if you’re taking medications for diabetes. Certain supplements can interfere with these medications and may cause blood sugar levels to dip too low. Always start with a low dose and work your way up to assess your tolerance and reduce the risk of negative side effects.