Approximately one in every nine Americans, equating to more than 11% of the population, is living with diabetes. In fact, one in nine people around the world are living with diabetes in general. This means that hundreds of millions of people have been diagnosed and are attempting to control their diabetes. This does not include those that are diagnosed with pre-diabetes or those who have not yet been diagnosed. To say this is a health crisis is an understatement. Maintaining a healthy meal plan is crucial for individuals with diabetes to manage their blood sugar levels effectively. This includes the quality, quantity, and timing of meals, each which play a significant role in regulating blood glucose levels. While we know that simply ‘healthy eating’ is important, for those with diabetes it is even more nuanced than that. These are the foods that people with diabetes should be focusing on and those which they should be limiting, if not avoiding altogether.
Foods to Limit With Diabetes
For people with diabetes, eating certain foods can not simply be called breaking a diet. The foods someone with diabetes eats can be the difference between having a normal diet or having a diabetic episode. While generally we recommend everything in moderation, those with diabetes must be extra careful with those foods that are considered to be unhealthy, and even with some foods that are generally considered to be good for the average person. While no foods are completely off-limits, individuals with diabetes should be mindful of the following foods to maintain a healthy diet:
Vegetables
Vegetables are good for you, right? The simple answer is of course they are. But again, there is nuance to it. For example, potatoes are very good for you. Cut them up and deep fry them (aka French Fries) and now suddenly they become a food to be avoided. This goes for any vegetable. Prepare them with too much oil, fat, salt, and other less healthy ingredients, and they lose their health benefits. Those with diabetes should limit highly processed starches and fried vegetables to reduce sodium and unhealthy fat intake.
Fruits
Fruit is another one that is usually healthy, but yet again humans have found a way to make a good thing much less so. Fruit that has been additionally sweetened or processed with added sugar and other ingredients is a minefield for those with diabetes. They should be avoiding artificially sweetened fruits and canned fruits with heavy sugar syrups to control carb levels. Where fresh fruits can be a healthy part of a diabetes diet, processed and additionally sweetened fruits don’t have a place.
Proteins
Protein is an important part of any diet and can effectively improve satiation as well as aids in muscle repair and other bodily processes. Protein products that are high in saturated fat, salt, and sugar miss the mark, however. Those with diabetes should choose lean protein sources and avoid red and processed meats and high-cholesterol foods. When looking at protein supplements, such as protein powders and bars, they should avoid those with added sugar.
Dairy
Dairy can be part of a healthy diet for those with diabetes, however, they can be high in sugar, fat, and sometimes salt. Limit full-fat dairy products like whole milk, butter, and hard cheeses to reduce saturated fat intake. Also limit intake of sweetened dairy products, such as sweetened yogurts, milkshakes, ice creams, and more.
Fats and Oils
We all need fat in our diets, however, diets high in saturated and trans fats promote diabetes. Those with diabetes should avoid foods high in saturated fats, trans fats, and even those made with certain vegetable oils, like coconut oil. Even some vegetable oils are too high in saturated fats to make a regular appearance in the diet of those with diabetes or prediabetes.
Sweets
This one goes a bit without saying. Those with diabetes must limit their intake of sugar and sweets. This includes processed treats and baked goods with high sugar content, but don’t be fooled: Just because it’s homemade, from a bakery, or makes healthy-seeming claims like being gluten free doesn’t mean it’s fair game. Even homemade high quality baked goods and sweets will spike blood sugar. After all, sugar is sugar. These sweet treats should be limited to special occasions only.
Drinks
Sweet drinks and alcoholic beverages are some of the worst culprits for spiking blood sugar, especially for those with diabetes. Manage sugar intake by avoiding sweetened beverages and limiting alcohol consumption. This includes fruit juice (even if it is organic and freshly squeezed), sodas, protein shakes, and of course all alcohol, including wine, beer, and spirits.
Foods to Include
While the list of foods to avoid with diabetes can seem long and oppressive, there is thankfully a longer list of foods you can eat regularly. When prepared well, these foods can be just as enjoyable and will also help you to keep your diabetes under control. If you are pre-diabetic, a diet focused on these foods can actually help you avoid getting diabetes altogether.
Vegetables
The more vegetables you can include in your diet, the better. Make sure that they are fresh and prepared without too much oil and salt. Vegetables generally fall into two categories, starchy and non-starchy. Thankfully, there are plenty of options in both those categories that have a place in your diet.
Starchy Vegetables: Whole grains like wheat, brown rice, oats, and quinoa along with potatoes, corn, and green peas provide essential nutrients and fiber.
Non-Starchy Vegetables: Include fresh veggies such as broccoli, carrots, peppers, and tomatoes in your diet for their fiber content and minimal salt and fat.
Remember, it’s all in the preparation. If you love french fries, for example, consider making them at home by either baking them in the oven or popping them in the air fryer. When eating bread, skip the prepackaged industrial bread and head over to your local bakery. Look for whole grain sourdough bread that is not made with added sugar, salt, or other unnecessary ingredients.
Fruits
While all fruits are on the table, there are those that are better for blood sugar control than others. Opt for fresh fruits like apples, oranges, bananas, berries, and melons which offer necessary vitamins and minerals. If fresh fruits are not available or too expensive, choose plain frozen or canned fruits without added sugar to limit carb intake.
Proteins
With protein, the goal is always to get the highest amount of protein per calorie, with as little fat as possible. Prioritize plant-based proteins like beans, peanuts, and tofu alongside fish, chicken, and eggs for a balanced meal plan. Avoid salted and processed meats to prevent adverse effects on blood pressure and heart health.
Fat-Free Dairy
There are plenty of dairy products that can be great for your health. Opt for low-fat dairy products such as plain Greek yogurt, nonfat milk, and alternatives like almond or soy milk to reduce saturated fat intake. Always choose products that say no sugar added. If you don’t like the taste of plain yogurts and kefirs, you can add a little sweetness yourself at home using fruits, fresh or frozen.
Fats and Oils
Fat is not the enemy and our bodies need fat to survive. As already mentioned, however, saturated and trans fats should be highly restricted in your diet. Instead, incorporate natural vegetable fats from nuts, seeds, and avocados along with omega-3 fatty acids from fish like salmon and mackerel into your diet. Use heart-healthy oils like canola, grapeseed, or olive oil in cooking. These fats will benefit your health and help you to control your diabetes.
Sweets
Sweets for anyone should be occasional indulgences, not regular parts of the diet. This is even more critical for those with diabetes. They should limit sugary foods and opt for desserts with natural sweeteners or and low-carb options. Moderation is key when consuming sweets to avoid dramatic blood sugar spikes.
Drinks
The goal with drinking should be hydration. Plain water should be the drink that you consume the most throughout the day. To help you reach your hydration goals, choose beverages like naturally flavored water, unsweetened tea, or zero-calorie sodas to stay hydrated and avoid excess calories. Limit alcohol consumption and sweetened drinks to manage blood sugar levels effectively. Be wary of zero-calorie or artificially sweetened drinks as they may have chemical ingredients that you want to restrict as well for other health reasons.
Key Takeaways
Balancing a healthy meal plan is essential for individuals with diabetes to regulate blood sugar levels effectively. By making informed food choices, limiting certain foods, and focusing on healthier alternatives, individuals can better manage their condition. This doesn’t mean that eating has to be boring, bland, or without joy. Actually, putting more thought, care, and effort into what you eat on a daily basis can be extremely rewarding. Not only will you feel better and be less likely to have a diabetic episode, but you will have the joy of real food back into your life, or perhaps there for the first time. It is also recommended to consult with a healthcare provider for personalized dietary recommendations that can greatly support overall health goals for individuals with diabetes.
Read More: Is It Possible to Have Diabetes Without Realizing? Key Symptoms to Watch For
Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.
