10 Diet Tips for Diabetics for Better Blood Sugar Control
The first challenge? Don’t call it a diet. While we have compiled a useful list of diet tips for diabetics, the key is not to think of a healthy eating plan as a “diet,” but rather a nutritional guidepost to help you control your illness. It’s a change in lifestyle.
We’ll explore these nutritional tips that will go a long way toward helping you control your blood sugar. We’ll also provide some additional links to resources that can help you with diabetes management.
Nutritional Diet Tips for Diabetes
1. Utilize “Superfoods”
Although “superfoods” isn’t a medical term, it’s a word used to describe healthy foods that are fiber rich and help you feel full longer. Foods that fall into this category include:
- Beans
- Dark green, leafy vegetables
- Berries
- Citrus fruits
- Tomatoes
- Fish high in omega-3
2. Maintain Healthy Portions
We live in a world that wants to “supersize” everything. Be aware of how much a serving is by carefully reviewing nutrition labels. This is one of our key diet tips for diabetes. Often, you’ll find that there may be two or even three servings per package. Skip the temptation to get bigger portions because they appear to be a better value. By making consistent choices, you can see a big difference.
3. Monitor Your Carbohydrates
This is one of the most important aspects of diet tips for diabetics. Carbohydrates break down into glucose (sugar). Therefore, they can dramatically impact your blood sugar levels. You’ll have to keep a close eye on how many carbs you’re eating, because this will affect how much insulin you may need to take.
Of course, counting carbs is only part of the picture. Foods also have a glycemic index (GI), which indicates how fast they raise blood sugar. You’ll want to aim for lower GI foods that cause sugar to be released into your system slower. These foods are usually higher in protein and fiber.
4. Implement “The Plate Method”
While the plate method is used to help with portion control, it also assists in showing the balance of food that you need. For example, non-starchy vegetables (like carrots or broccoli) should take up half your plate. Carbs should only be a fourth of your plate. Another fourth should be lean proteins.
5. Plan Meals Ahead of Time
It’s simply too easy for a busy schedule to create stress when trying to find healthy foods during your lunch break. We’ve found that it helps to plan meals ahead of time, or even cook a fabulous, nutritious dinner large enough to have portions throughout the week.
The result will not only be happy taste buds, but more energy to get you through the day.
6. Find Healthy Snack Alternatives
With incredibly delightful treats like these, you’ll find a refreshing, fitting snack for any situation. Before reaching for something high in sugar, try “trading” it out for:
- Yogurt with fresh berries and almonds
- Sliced apples (with or without peanut butter)
- Cheese with whole-grain crackers
- Fresh avocado
7. Have a Plan When Eating Out
There’s no reason you have to give up restaurants if you’re trying to keep your blood sugar under control. We encourage you to plan ahead. Most restaurants have copies of their menus online. This enables you to decide what will be the best choice before you even walk through the door.
Look for items that are grilled or steamed. Be aware that sauces—particularly those that are cream-based—can carry a lot of calories. If you want dressing or you want to enjoy some sauces, ask for them on the side, where you can control how much goes on your food.
Most restaurants will gladly make substitutions, so instead of fries (which are full of carbs), you can opt for vegetables such as broccoli.
8. Utilize the Power of Lean Proteins
Lean proteins, such as chicken and fish, can provide the energy you need and help you keep your carbs in check.
Just be sure that you opt for broiled or steamed options. Fried foods can not only contain a lot of calories, but the breading also provides additional carbs.
9. Be Sure to Count Your Drink!
Sodas, sports drinks and even cocktails can be full of sugar. It’s very important to be aware of what you are drinking and how much. Also remember that beer can include a lot of carbs. Be sure to remember that when planning your meal and your insulin intake.
If you’d like something with a bit of flavor, try sparkling water with a bit of lemon or lime.
10. Meet with Our Dietitian
Our dietitian, Nicole Matala,will be happy to answer any of your questions.
Nicole is a registered dietitian nutritionist (RDN), board-certified in sports dietetics as well as a certified diabetes educator.
At Cary Medical Group, we know that good nutrition isn’t about the latest internet trends or fad diets. It’s about the dedication to doing what’s best for your body and your health. We know that good nutrition can fuel both your body and your mind. Our plans are simple, straightforward, and easy-to-follow.
You Don’t Have to Sacrifice Flavor With These “Diet” Tips for Diabetes
The word “diet” can mean many things. That’s why we prefer to talk about the positive results from eating delicious and nutritious meals that can keep your blood sugar under control (and give you more energy!)
Not sure where to get started? Are you overwhelmed by the amount of information out there? Don’t worry: We’re here to guide you every step of the way. Just contact us for your appointment today.
