More than 100 million people in the United States suffer from diabetes or prediabetes, and many of these people have difficulty understanding which foods are healthy. So, what is the best diet plan for diabetics?
Keto. Atkins. The Meditteranean Diet. Gluten-free. Dairy-free. Vegetarian, soy-free, fruitarian, carnivore, Paleo…
No wonder diabetics are so confused about what they should eat. There are so many diets out there that it’s incredibly easy – and risky – to make the wrong choice.
So what’s the real truth about diet plans for diabetics, anyway? While every patient is different, we can confidently tell you that fad diets are almost never the answer.
Stop stressing about what you eat and learn to eat right from the experts at The American Diabetes Association.
From superfoods to the super harmful ingredients that increase blood pressure and sugar levels, we want to help you create the best possible diet plan for diabetics to live a happy, healthy life.
Ditch the Fad Diets
First things first: let’s get to the real heart of the problem. Fad diets don’t work for anyone, much less someone with a complex condition like diabetes. While you may lose weight initially, they are highly likely to have unintended consequences like:
- High cholesterol
- High blood pressure
- Unstable sugar levels
The real, simple truth about nutrition is this: a little bit of sensibility, and learning how to read labels to identify problem foods, goes a long way. Skip the high-sugar, high fat products with a ton of salt and stick with whole foods instead.
Your body will thank you!
The Best Diet Plan for Diabetics: Superfoods
Science tells us that some foods may not just be okay for diabetics – they actually serve as superfoods.
For the purposes of this article, a superfood is any food ingredient that provides a specific health benefit – blood sugar stabilization, lower cholesterol, or even lowered inflammatory response in the body.
Superfoods are actually the best type of diet plan for diabetics to use.
1. Beans:
Pinto, navy, black, and kidney beans aren’t just delicious; they also come packed with a heaping dose of critical vitamins and minerals. Their high fiber and protein count also makes them filling, meaning a burrito just might be enough to ward off cravings throughout the day.
Just be aware that they are carbohydrates, meaning you’ll need to count each ½-cup serving into your overall daily allotment.
2. Green Leafy Vegetables:
Spinach and chard and romaine, oh my! Dark green leafy vegetables pack a big vitamin punch; most contain vitamins A, C, E, and K, as well as iron and potassium.
Best of all, they are very low in carbohydrates, making them easy to work into your plan.
3. Sweet Potatoes:
Although they do contain more sugar than regular potatoes, these starchy vegetables are a good choice for diabetics with a sweet tooth.
They’re packed full of Vitamin A, C, and potassium, which can help boost your immune system and keep you well.
4. Blueberries, Strawberries, and Raspberries:
All of these fruiting berries contain sugar, but in moderation, they can help you get in your daily dose of vitamin C and K – both of which benefit blood sugar and clotting levels.
Avoid berry juices and stick with small handfuls of real fruit instead.
5. Oily Fish:
Salmon, sardines, mackerel, trout, and tuna are considered “oily” fish because they contain high doses of essential fatty acids.
These substances help the body clear toxins and may even play a role in stabilizing blood sugar levels, especially in type 2 Diabetes.
Grill or bake to avoid the carb load associated with breading.
6. Whole Grains:
Some diabetic patients worry about the carbohydrates associated with breads, but there’s no reason to be afraid.
In fact, whole grains, at least in moderation, can lower your risk for heart disease, a risk that’s naturally heightened by having Diabetes.
Try quinoa as a side or dig into some whole oats for breakfast.
The Worst Diet Plan for Diabetics
You know what to look for – what about what to avoid? Unfortunately, there are a lot of foods that should not be included in a diet plan for diabetics, and most fall into the “processed junk” category.
It’s okay to allow yourself a treat now and again if your care team okays it, but overall, these foods all contain high levels of sugar, fat, or sodium.
1. Trans or Saturated Fats:
Considered the “worst” of all the fats you can eat, these substances are linked to insulin resistance and cholesterol problems.
They may also increase inflammation and lower arterial flow.
2. Sugary Sodas:
Love fizzy drinks? You aren’t doing yourself any favors. Most pops and sodas contain up to 40 grams of sugar a can – not good for diabetics for obvious reasons.
Try flavored sparkling water or sugar-free sodas, like Fresca, instead.
3. White Bread:
It’s soft, it’s delicious – and it’s made that way because it contains a ton of fat and sugar.
The carbohydrate load present in white bread can send even the most stable Diabetics into a tailspin if they aren’t careful.
4. “Dessert” Yogurt:
Plain yogurt isn’t bad for you – and adding a few berries doesn’t hurt, either.
What you should try to avoid is junky dessert yogurts that contain up to 47 grams of sugar, syrups, or thick fruit preserves. Just skip it.
5. Sugary Breakfast Cereal:
Kids love them (and some young-at-hearts, too), but the reality is that sugary breakfast cereals contain a ton of carbohydrates and even more sugar.
Even Grape Nuts, which is branded as “healthy,” packs nearly 41 grams of sugar into just half a cup of cereal.
Add in the low protein offering and you have a recipe for poor sugar control.
6. Sugar “Alternatives” Like Honey, Stevia, and Agave:
It sounds logical at first: use naturally-sourced sweeteners to cut out processed foods. But these ingredients are, in fact, still sugars.
In fact, agave contains up to 17 grams of sugar per tablespoon, while white sugar contains just 12.
Sugar is sugar, and that’s really all you need to know.
The “Everyday Favorite Picks”
Now that we know about the bad and the good, what about the averages that sit between each end of the spectrum? There are plenty of good, healthy options to include in a diet plan for diabetics, including: non-starchy vegetables, low-fat protein sources, low-sugar fruits, healthy dairy, and even specially-made candies for indulging.
1. Non-Starchy Vegetables:
These include:
- Artichokes
- Bean sprouts
- Brussels sprouts
- Cauliflower
- Eggplant
- Cucumber
- Peppers
- Salad greens
- Tomatoes
- Turnips
These are included as they contain low levels of carbohydrates and healthy plant proteins. Aim for at least a few servings every single day to reap the benefits of fresh produce without throwing your sugar levels off-track.
2. Low-Fat Protein Sources:
Protein with low levels of fat is a great way to ensure you feel – and stay – full all day long. Try:
- Baked skinless chicken
- Shredded turkey
- No-sugar-added peanut butter
- Almond butter
- Eggs
- Lentils
- Hummus
- Falafel
- Tofu
3. Healthy Fats:
Non-saturated, non-trans fats are found in foods like:
- Avocado
- Low-fat cheese
- 80% cocoa chocolate
- Chia seeds
- Olive oil
Nearly all of these also contain essential fatty acids and high levels of protein, meaning you can eat them with confidence without worrying about trans fat overload.
Use EVOO in place of butter, and swap out avocado for mayo on sandwiches, to enjoy an indulgent meal without the high caloric load.
4. Low-Fat Dairy:
Let’s be honest, dairy is just plain delicious – but foods like high-fat sour cream and ice cream contain a lot of sugar and carbohydrates, not to mention a lot of fat.
Milk, cheese, and low-fat frozen yogurt are a much better choice for diabetics, especially if you’re trying to slim down.
5. Healthy Snacks:
Ditch the Doritos and soda; bring in toasted pita triangles and hummus instead. A handful of macadamia nuts is also a nice treat once in a while, too.
If you’re craving something sweet, try green apple smothered in natural peanut butter.
Can’t resist indulging in chips?
Make it popcorn with seasoning instead (just be sure to avoid high-fat, high-sugar products).
6. Special Candy:
Everyone should have a treat now and again, even diabetics. If you have a sweet tooth but struggle with sugar every time you indulge, there are special options made for diabetics that can help you meet both needs.
These sugar-free candies and chocolates taste every bit as delicious as their real counterparts yet provide a guilt-free option for healthy living.
Conclusion
Remember – the best diet plan for diabetics will always be tailored to your individual illness and your own personal needs.
Work with your care team and pharmacist to find food options you love and you’ll be more likely to stick to your diet long-term. You deserve to feel well at any age!
