Diet is the most critical lifestyle aspect of diabetes control. Diabetes diet involves eating healthy, which means keeping carbohydrates, as well as fat and calorie intake, under check. Key elements will include whole grains, fruits, and vegetables.
Why do you need to have a healthy diabetes diet plan?
Correct diet and lifestyle choices will have your sugars under control as well as help your cholesterol e.g., triglycerides within the normal range. Aggressive dietary choices can help you with weight loss as well as blood pressure control. If you have prediabetes/diabetes, it is possible, in some instances, to get your diabetes under remission.
Essential aspects of diabetes diet:
Calorie intake and restriction
Weight management
Increased physical activity and exercise.
Diet consistency in day-to-day carbohydrate intake
Consistency in meal timings and avoidance of snacks between the meals.
Nutritional content
What is a diabetes diet?
If you have diabetes or prediabetes, you should talk to your doctor to get a referral for a registered dietitian (RD or CDE). Dietitians can help you develop an individualized diet plan.
A diabetes diet involves consistently having two-three meals at regular times. Each meal should have roughly similar carbohydrate content, i.e., generally 55 grams for women or 70 grams for men. It depends on your activity level as well as weight. One should also consider avoiding food that is unhealthy for heart disease.
Which foods do I need to avoid?
- French fries and potato chips are full of carbs.
- Sugary drinks such as sodas, fruit juices have excessive amounts of added sugars.
- Candy bars.
- White bread has lots of carbs.
- Breakfast cereals – mostly sweetened ones have excessive carbs.
- Pastries, Cookies, and Cakes.
- Ice creams.
- Alcohol, especially beer, has high carb content.
- Fried food usually are high calorie-dense.
- Fast food – is typically deep-fried and is unhealthy.
- Gluten-free junk food.
- Low Fat Yogurt may have fewer fats, but some of them are loaded with sugars to give them a good flavor. Watch out the fine print for carb content.
- Milk and Cheese are okay if in moderation; however, be careful not to overdo them.
- Most fast food.
- Margarine.
- High-fat dairy products e.g., butter.
- Red meat e.g., beef, hot dogs, sausage, bacon, have saturated fats.
- Egg yolks.
- The liver and other organ meats have trans fats.
- Limit coconut and palm kernel oils.
Alright, that’s a long list, but what can I eat then?
Fiber-rich foods are usually plant-based, which our body does not absorb much. It helps in keeping your sugars under control.
- Vegetables.
- Fruits in moderation.
- Nuts such as peanuts, almonds, and walnuts are excellent sources of healthy fat and fiber but watch for portions as they are high-calorie content.
- Whole grain: Whole wheat pasta, and whole-grain cereals, e.g., those made from whole wheat, wheat bran, and oats.
- Beans and Legumes: Black beans, pintos, kidney beans, white beans, chickpeas, and lentils are excellent fiber sources.
Heart-Healthy Fish:
Fish is considered an excellent source of Omega-3 fatty acids, which are known to prevent heart disease. Salmon, tuna, and sardines are great choices.
However, one should limit fish high in mercury, such as mackerel and tilapia. This is important in pregnant females.
Good fat:
Food with monounsaturated and polyunsaturated fat will reduce cholesterol levels. However, you should still keep it in a limit as they are rich in calories.
Avocados,
Nuts,
Canola, Olive oils.
How do I create a plan for my diet?
A dietitian can help you find what the best combination is. American Diabetes Association (ADA) offers a method called The Plate Method, which focuses on eating more vegetables.
The Plate Method:
Start with half of your plate should have non-starchy vegetables, such as carrots, spinach, and tomatoes, for example.
Then add a quarter of the plate with protein, such as chicken, fish, or lean meat.
Fill the fourth quarter of the plate with a whole-grain portion such as brown rice.
Add a serving of fruit or low fat- dairy
Get your fluids from water or unsweetened coffee or tea.
Consider adding some good-fat content with avocados or nuts in a small portion.
Carbohydrate or Carb counting:
Understanding the portions of carbs in your diet and have a consistent amount of carbs will help you control your diabetes. Usually, dietitians help train patients to understand carb content and how to count carbs. Mobile apps, such as calorie king, are also helpful.
Why do I need to do this???
Well, no one is saying it is easy, but worth it. Uncontrolled diabetes increases risks for heart disease, stroke, amputation, kidney damage, and vision loss, to mention the least.
You should take your diabetes seriously – discuss it with your primary care provider. If your diabetes stays uncontrolled, then you should seek an expert such as an Endocrinologist to help you control diabetes.
Thanks for reading my blog. Anis Rehman, MD.
Photo credits: Sunset in Isle of Skye, Scotland, UK.
