Diet Tips For Diabetics

Eating the right diet is one of the cornerstones of effective diabetes management. If you have diabetes, you should aim for a diet high in non-starchy vegetables, lean protein, and whole grains.

Diabetes Plate Method

The American Diabetes Association recommends using the Diabetes Plate Method when preparing meals. Use a plate approximately 9 inches in width and follow these three simple steps:

1. Fill half the plate with non-starchy vegetables. Non-starchy vegetables are lower in carbohydrates and high in vitamins, minerals, and fiber. These include leafy salad greens, peppers, broccoli, tomatoes, and Brussel sprouts.
2. Fill one quarter of the plate with lean protein, such as chicken, fish, turkey, tofu, and beans.
3. Fill the other quarter of the plate with complex carbohydrate foods like brown rice, quinoa, oats, whole grain bread or pasta, and dairy products like low fat yogurt.

Stick to water, snack smart

Drink water or unsweetened tea whenever possible. Avoid snacking on high sugar, high fat, or heavily processed foods, like candy, cookies, cakes, fast food, and fried foods.

Prevent blood sugar spikes

Using the Diabetes Plate Method and eating a high-fiber, low-calorie diet may help keep your blood sugar stable and prevent blood sugar spikes.

Blood sugar spikes occur when your blood sugar rises and then falls sharply after you eat. In the short term, they can cause lethargy and hunger. Over time, your body may not be able to lower blood sugar effectively, which can lead to type 2 diabetes. Blood sugar spikes can also cause your blood vessels to harden and narrow, which can lead to a heart attack or stroke.

Consult your doctor for more information on the right diet for diabetics. Shop at Watsons for your complete diabetes care essentials.

References:

https://www.healthline.com/health/diabetes/diabetes-weight-loss#tips-for-weight-loss. Accessed 3 October 2023 
https://www.healthline.com/nutrition/blood-sugar-spikes. Accessed 3 October 2023