Eating Well with Diabetes
Print Version (Microsoft Word Document)
Since eating is one of life’s biggest pleasures, a diagnosis of prediabetes or diabetes is often accompanied by a feeling that one may never eat the foods they love anymore. But the truth is, diabetes doesn’t require complete restriction of a wide variety of foods if they understand some basic principles. In fact it often leads to a more conscious and healthier style of eating. Our bodies need many nutrients to stay healthy and by eating foods from all 6 groups in the food pyramid ( grains, fruits, vegetables, lean meat and protein, milk and dairy products and healthy fats) we are assured of getting a good mix of what we need.
All foods with calories contain one or more of the main nutrients: carbohydrate, protein and fat. Carbohydrates (foods containing sugars and starches, like grains and starches, fruits, milk and yogurt and sweets and desserts) have the quickest and most direct effect on blood sugar. While carbohydrates are not totally eliminated on a diabetes meal plan, the focus is to choose mostly whole foods that make a healthy contribution to good nutrition. Meals and snacks that are balanced using some foods from all of the food groups in moderate portion sizes will lead to better blood sugar control and overall improved health. Proteins and fats have little direct effect on blood sugar, but do impact weight management and heart health.
Here are a few suggestions for improving the nutritional health of you and your family:
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Eat at least 3 meals a day with no more than 5 hours between them. If a longer span is anticipated, plan for healthy snacks. Hunger and blood sugar are hard to control if meals are scheduled too far apart.
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Try to eat 2 ½ cups of non-starchy vegetables and 2 cups of fruit daily. Maximize variety by choosing from the “rainbow” of deep colors that provide essential nutrients we need. Have fruits and vegetables for snacks.
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Choose whole grains over processed products. Check labels for “whole wheat or rye flour” and aim for items with at least 2-3 grams of fiber per serving. Try whole-wheat pastas, brown rice, and unprocessed cereals. Include dried beans and lentils in your meals for fiber and protein. These will help to fill you up and can help with blood sugar and weight control.
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Choose water and calorie-free beverages instead of sugary soda pop, sweetened teas, large fruit juices and punch or lemonade.
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Limit high calorie processed foods like dessert, chips cookies and cakes, which tend to be low in fiber and other nutrients and high in fat and sodium. Occassional treats make the daily diet less restrictive, but for the person with diabetes, knowing recommended carbohydrate goals and portion guidelines are essential to fitting these items in and still controlling blood sugars.
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Choose liquid oils like olive, canola or peanut oil to cook with instead of solid fats that are high in saturated or trans fats ie. shortening, stick margarine, butter or lard. These solid fats may raise cholesterol levels in the body and negatively affect heart health.
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Be as physically active as you can be. Move each day. Take the stairs; park farther out in the parking lot, put down the remote…there’s lots of ways to get more active. (While this isn’t a nutrition recommendation…it IS essential to good blood sugar control and weight management).
As we observe November as Diabetes Awareness Month, review the suggestions above and pick one thing to change for a healthier you!
Patti Hennrick, RD, CDE is a Registered Dietitian and Certified Diabetes Educator at Munson Medical Center.