Diabetes is a serious health condition that is treated with heavy medications through insulin injections. But it can be kept in control if a healthy lifestyle and diet is adopted. Therefore, a diabetes diet is a secure and the healthiest way to control sugar levels. It simply means to follow regular mealtimes and consume nutritious foods in moderation. A diabetes diet is a balanced, calorie- and fat-free eating regimen that is naturally high in nutrients that gives positive results for most people. 

In this article, we will discuss which foods should be included in diet and what are different types of diet plans available for diabetic people. 

Why do you need to develop a healthy-eating plan?

In addition, When you are diagnosed with diabetes or prediabetes, your doctor might advise consulting a nutritionist to assist you in creating a healthy eating plan. The purpose is to naturally manage your weight, controlling heart disease risk factors and optimize normal blood sugar levels. 

Extra calories and fat cause your blood sugar to spike, which is not what you want. If blood sugar reading isn’t controlled, it can cause major issues including high blood sugar (hyperglycemia), which can lead to long-term concerns like nerve, kidney, and heart damage. Therefore, making smart food choices and keeping track of your eating patterns will help you keep your blood glucose levels within a safe range.

Foods to Consume in Diabetes Diet: 

It is important to consume nutrient-rich meals to make your calories count. Pick wholesome carbohydrates, foods high in fiber, seafood, and “good” fats.

Healthy carbohydrates

Simple carbohydrates like sugars and complex carbs like starches are broken down during digestion to produce blood glucose. Moreover, Concentrate on wholesome carbs, such as:

• Vegetables
• Whole grains
• Fruits
• Legumes like peas, red beans etc. 
• Low-fat dairy products like milk and cheese are all healthy food options.

Avoid foods and beverages with extra fats, sweets, or sodium as well as less healthful carbs.

Heart-healthy fish

Eat seafood that is good for your heart at least twice a week. Omega-3 fatty acids, which are abundant in fish like salmon, mackerel, tuna, and sardines, may reduce heart disease.

Steer clear of fried fish and fish that have a lot of mercury, such as king mackerel.

Fiber-rich foods

All plant food components that your body cannot digest or absorb are considered to be dietary fiber. Your body’s digestion is moderated by fiber, which also helps to regulate blood sugar levels. Foods high in fiber include:

• Nuts
• Vegetables
• Whole grains
• Fruits
• Legumes

Good fats

Monounsaturated and polyunsaturated fatty acid-rich foods can aid in lowering your cholesterol levels. These include:

• Avocados
• Nuts
• Olive, peanut and canola oils

But don’t overdo it, as all fats are high in calories.

Foods to avoid

Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet.

• Saturated fats. Avoid high-fat dairy products and animal proteins such as butter, beef, hot dogs, sausage and bacon. Also limit coconut and palm kernel oils.
• Trans fats. Avoid trans fats found in processed snacks, baked goods, shortening and stick margarines.
• Cholesterol. Cholesterol sources include high-fat dairy products and high-fat animal proteins, egg yolks, liver, and other organ meats. Aim for no more than 200 milligrams (mg) of cholesterol a day.
• Sodium. Aim for less than 2,300 mg of sodium a day. Your doctor may suggest you aim for even less if you have high blood pressure.

What are different meal plans for the Diabetes Diet? 

Two common ways to help you plan how much to eat if you have diabetes are the plate method and carbohydrate counting, also called carb counting. Check with your health care team about the method that’s best for you.

1. Plate method

You may manage your portion size with this plate approach. No need to track your caloric intake. The plate technique illustrates how much of each food group you ought to consume. For lunch and dinner, this approach works well.

Employ a 9-inch plate. Place meat or other protein on one-fourth of the dish, no starchy vegetables on the other half, and a grain or other carbohydrate on the remaining one-fourth. Starchy veggies like corn and peas are sources of carbohydrates. You may also add a tiny bowl of fruit or a single piece of fruit in your meal plan, along with a little glass of milk. This may include eating small meals throughout the day instead of eating three full meals. 

2. Carbohydrate counting

Counting your daily intake of carbohydrates entails maintaining a log of what you consume. Carbohydrates have a greater impact on your blood glucose level than other nutrients since they convert to glucose in your body. You can better control your blood sugar by counting carbohydrates. Counting carbohydrates might help you determine how much insulin to take if you take insulin.

People with diabetes who use insulin can use carb counting as a meal planning aid, although not everyone with diabetes must count carbohydrates. A tailor dietary plan that best suits your needs can develop with assistance from your medical team.

How to measure carbohydrates? 

Foods’ carbohydrate content is expressed in grams. You must learn which foods contain carbohydrates in order to count the grams of carbohydrates in your diet. Moreover, You can also read the Nutrition Facts label on food or learn to estimate the grams of carbohydrates in foods. By adding the grams of carbohydrates from each food you consume, you can determine your daily total for both meals and snacks.

The majority of carbs are found in fruits, milk, sweets, and starches. Limit your intake of refined grains, such as white rice and bread, and carbohydrates with added sugars. Consume carbohydrates made of fruit, vegetables, whole grains, beans, low-fat or nonfat milk, and other healthy options.

3. Measure Portion sizes

You can use everyday objects or your hand to judge the size of a portion.

• 1/2 cup of cooked rice or pasta is a rounded handful or a tennis ball
• 1 serving of meat or poultry is the palm of your hand or a deck of cards
• 2 tablespoons of peanut butter are a ping-pong ball
• 1 serving of cheese is six dice
• 1 3-ounce serving of fish is a checkbook
• 1 serving of a pancake or waffle is equal to a DVD

Key Takeaway Message

Diabetes can increase your chance of developing a number of dangerous diseases when not well treat. However, following a properly well balanced diabetes diet can significantly lower inflammation, blood sugar, and insulin levels. Just keep in mind to consult with your doctor and nutritionist for proper intake of nutrients. If this diet is keeping your body nutrient-deficient then you may consult your physician about supplements intake for nutritious support.