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You may be wondering, “How do I eat now that I have diabetes? Do I have to give up all my favorite foods?” After all, the choices you make about what, when, and how much you eat affect your blood sugar.
The good news is that eating for diabetes is the same as healthy eating: plenty of vegetables, whole grains, low-fat protein, fruit, healthy fats, and nonfat or low-fat dairy or dairy alternatives.
A healthy meal will include protein, fat, and carbohydrates. We’re going to explore these 3 nutrients and help you understand healthy choices in each category.
Protein gives you power
Protein forms the building blocks of muscle and can help your body repair itself.
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Choose proteins that have nutrients and are lower in saturated fat and calories, such as:
- Lean chicken or turkey
- Fish
- Soy
- Eggs
- Beans
- Low-fat or nonfat dairy and alternatives
- Nuts and nut butter
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Cut back on proteins that are high in saturated fat and calories, such as:
- 2% milk and whole-fat dairy
- Fatty cuts of meat
- Red meats
- Poultry skin
- Processed meats like salami, bacon, hot dogs, and sausage
Fat gives you satisfaction
Fat helps you feel full and provides energy. It’s very concentrated, so you only need small amounts of it.
Not all fat is the same. There are 4 types of fat: monounsaturated, polyunsaturated, saturated, and trans fat.
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Mono and polyunsaturated fats tend to be liquid at room temperature (think olive oil) and can lower levels of cholesterol in your blood.
All fats should be consumed in moderation, including these healthy options:
- Avocados
- Oils (olive, peanut, cottonseed, flaxseed, grapeseed, safflower, sesame, avocado)
- Most nuts and natural nut butters
- Fatty fish (salmon, albacore tuna, mackerel, trout, herring, sardines)
- Seeds (sunflower, chia, hemp, ground flaxseed, sesame, pumpkin)
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Saturated and trans fats tend to be solid at room temperature (think butter). They increase levels of cholesterol in your blood, which can increase your risk for heart attack or stroke.
- Whole-fat dairy
- Fatty, processed, and red meats
- Lard
- Butter, cream (whipping, heavy, sour), and cream cheese
- Coconut or palm oil
- Poultry skin
Avoid trans fats
Food companies use hydrogenated oils to increase shelf life and save costs, but they can be harmful for your heart health. Avoid foods with the words "hydrogenated" or "partially hydrogenated" oils in the ingredient list.
Carbs give you energy
Carbs fuel your body like gasoline fuels a car. They aren’t bad — you need them for energy!
But they also affect your blood sugar the most because all carbs break down into sugar.
It’s important to spread carbs out throughout the day and include some with each meal, especially if you are on diabetes medication.
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Healthy carbs raise your blood sugar slowly and keep you satisfied longer. They have more fiber, which helps you feel full. They are good for your heart and can help with weight loss goals compared to unhealthy carbs. Healthy carbs are found in foods like:
- Whole fruits and starchy vegetables
- Beans
- Low-fat or nonfat milk or yogurt
- Corn tortillas
- Lentils
- Brown rice
- Oatmeal
- Popcorn
- Whole-grain bread and cereal
- Whole wheat pasta
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Unhealthy carbs raise your blood sugar levels quickly, so they work well to correct low blood sugar — but they don't satisfy hunger as well as healthy carbs. Some examples are:
- White bread, pasta, and rice
- Sugary drinks like fruit juice and soda
- Pastries
- Candy
- Cookies
- Sweeteners
Carb counting
Carb counting is a tool that can help keep your blood sugar on target and is helpful if you take insulin.
Bottom line
Balance your meals with a variety of healthy carbohydrates, proteins, and fats.
To make sure you’re getting the right balance of these nutrients:
Read nutrition labels when you shop
Fill your shopping cart with healthy foods
Stick to the healthy plate method