Diet & Diabetes

Healthy eating and your blood sugar

The thought of eating healthier and eating less of the foods we love can feel overwhelming.  But it can mean simply making some basic dietary changes that can still include many of your favorite foods.

Some of the goals of healthy eating are to help control blood sugar, lower cholesterol and blood pressure, and lose weight.

A healthy eating plan includes eating at around the same time each day and eating a variety of foods.  By checking blood sugar levels two hours after eating a meal, you can learn how different foods affect you.  Over time, you can better predict how foods and combinations of foods affect blood sugar levels.

Guidelines for a healthy diet

Healthy eating is an important part of your plan to help manage your diabetes.  The list below from the American Diabetes Association offers some healthy eating guidelines.

Fruits and Vegetables

Most fruits, like apples, bananas, oranges, and grapes, are fine to eat.  Let your health care team know if you have any fruit allergies so they can leave those fruits out of your meal plan.  Make sure you eat nonstarchy vegetables such as lettuce, spinach, tomatoes, and broccoli.

Whole Grains

Whole grains are grains that have not been processed, so they are healthier for you.  Choose brown rice or whole wheat pastas as healthier options.

Lean Meat

These are cuts of meat that contain less fat.  When you eat beef or pork, choose cuts that contain "loin," such as sirloin or tenderloin.  When you eat chicken or turkey, remove the skin before cooking.

Fish and Seafood

Fish and seafood are nutritious and are healthier for you than red meat.  Eat them 2 to 3 times a week.  Do not eat seafood if you are allergic to it.

Dairy

Choose skim milk and nonfat or low-fat yogurt and cheese.

Small amount of saturated fats and cholesterol

When cooking, use liquid oils instead of solid fats like butter, shortening or lard.  If you are trying to lose weight, limit the amount of fat you eat.

Water

Drink lots of water because it is the healthiest thing to drink when you are thirsty.  If you want a little variety, try calorie-free drinks.  Stay away from regular soda, fruit juices, and any other drinks containing sugar.

Create Your Plate

A smart place to begin changing your diet is to change the amount of food you eat.  This is known as the "Plate Method."  It is an easy way to help manage your blood sugar levels.  Just draw an imaginary line on your plate, select your foods, and enjoy your meal!

For more iniformation on the article you just read, please visit the American Diabetes Association website at www.diabetes.org