If you’re living with diabetes or you’re at the pre-diabetic stage, you need a healthy and balanced diet that includes all major food groups. This is essential for helping to keep your blood glucose levels within the target range and delaying or avoiding any complications associated with diabetes.
Additionally, when you nourish your body with high-quality foods, it tends to function at its best. Below, we’ll share some basic nutrition tips for managing diabetes.
Recommended Foods to Take for Managing Diabetes
When managing diabetes, you should focus on foods that are rich in carbohydrates, protein, healthy fats, vitamins, minerals, antioxidants, and fiber. Below are examples of foods you should add to your diet:
Non-Starchy Vegetables
According to the Diabetes Plate, non-starchy vegetables should make up half of your meal. They include:
- Dark green leafy vegetables such as collards, mustard greens, and kale.
- Salad greens such as lettuce, spinach, and other salad mixes.
- Avocado
- Cauliflower
- Asparagus
- Cucumber
- Egg plant
- Brocoli
- Green beans
- Tomatoes
Protein Foods
According to the Diabetes Plate, Protein foods should fill up one quarter of your plate. They include:
Plant-based protein foods
- Beans, peas, and other legumes
- Nuts and seeds such as walnuts and flaxseed
- Tofu and tempeh
Lean-based protein foods
- Fishes like salmon, sardines, mackerel, trout, and tuna.
- Chicken, turkey, and eggs
- Lean beef
- Lean pork
- Shellfish like shrimps, mussels, and lobsters
Carbohydrates
According to the Diabetes Plate, carbohydrates should fill up one-quarter of your plate. They include:
- Whole grains such as oats, quinoa, barley, and whole wheat.
- Starchy vegetables such as corn, butternut, plantains, potatoes, and yams
- Fruits such as grapefruits, oranges, lemons, and limes.
- Dairy products such as milk, yoghurt, and milk substitutes.
Water or a low-calorie drink
As a diabetic patient, it’s important to take a sufficient amount of water daily. Water is recommended because it contains no calories or carbs and has no effect on blood glucose. Other low-calorie drink options include:
- Sparkling water/club soda
- Unsweetened tea
- Diet soda or other diet drinks
- Unsweetened coffee
- Infused water or sparkling water without added sugar.
Important Tips
If you are a diabetic patient, it’s recommended that you collaborate with your health care provider and dietitian to create an eating plan that works best for you. Furthermore, follow the nutrition tips above to manage your blood sugar level. If you don’t follow your prescribed diet, you might be at risk of a spike in your blood sugar levels, which can lead to more serious complications.
