Diet for Diabetes

You're ready to head off to the grocery store and looking for your list. If you've got diabetes, though, you need more than a traditional shopping list. You need a guide that will let you quickly determine whether a food is a good choice or a bad one. Making the best choices will help you maintain good health and control your blood sugar levels, keeping them as close to normal as possible. WebMD has compiled a list of best and worst food choices for diabetes that you can use either in the super market or in your own kitchen when you want something to eat.

Diabetes can be well managed with healthy eating, combined with regular physical activity and weight control. No special diets are required.If you have diabetes, it is recommended that you follow a healthy eating plan based on high fibre carbohydrate foods such as wholegrain breads and cereals, vegetables and fruit. Limit your fat intake, especially saturated fat. Choose foods low in salt and consume only moderate amounts of sugars and food containing added sugars. 

Reducing the serving size of your meals can also help you maintain a healthy body weight and better blood glucose control. It is recommended that you see a dietitian who can work with you to develop a healthy eating plan that is just right for you.

Healthy eating and diabetes

If you have diabetes, healthy eating can help you to:

• Maintain general good health
• Control blood glucose levels
• Achieve normal blood lipid (fat) levels
• Maintain a healthy blood pressure
• Maintain a healthy body weight
• Prevent or slow the development of diabetes complications.

In June 2011, the USDA replaced the food pyramid with a new plate icon.

• Breads, grains, and other starches
• Vegetables
• Fruits
• Meat, meat substitutes, and other protein
• Dairy
• Fats, oils, and sweets

Your goal for shopping and preparing meals is to choose more food from the base of the pyramid and less as you move toward the top.

Diabetes and Vegetables

Vegetables contain carbohydrates, vitamins, and minerals. They usually contain fewer carbs than fruits. Many vegetables contain fiber and are naturally low in fat and sodium (unless they are canned). Starchy vegetables, such as potatoes and corn, aren't included in this category. They are considered part of the breads, grains, and other starches group. Use this list to guide your shopping and cooking choices. 

Basic eating guidelines

Follow this simple healthy eating plan if you have diabetes:

• Eat regular meals throughout the day.
• You may need to limit the serving size of your meals and snacks, as too much food will lead to an increase in body weight.
• Include carbohydrates at each meal. Examples of carbohydrate foods are bread, cereals, pasta, rice, fruit, starchy vegetables, milk and yoghurt.
• Do not restrict your carbohydrate intake. Aim for at least 130g per day.
• Choose high fibre carbohydrate foods.
• Select a variety of healthy foods from the different food groups. Include breads and cereals, fruits, vegetables, low fat dairy products and lean meats (or alternatives).
• Limit saturated fats that are found in foods such as full fat dairy products (including cream, milk, icecream, yoghurt, butter and cheese), meat fat (trim the fat from meat and limit your intake of processed meats), fried foods, cakes, pastries and foods containing palm oil and coconut oil.
• Consume small amounts of unsaturated fats like olive, canola or sunflower oil, monounsaturated or polyunsaturated margarines, oily fish, avocado, seeds and nuts.
• Eat only occasionally baked items like cakes and biscuits, in small serves, even when they are low in fat.
• Avoid lollies and sweet drinks (soft drink, cordial, sports drinks and energy drinks).
• Don't add salt when you cook or at the table and reduce the use of high salt foods.
• Limit alcohol to two standard drinks per day, with some alcohol-free days each week.