There isnt a specific diet or meal plan that works for everybody, but there are some general guidelines that can help a diabetic person maintain a healthy diet. Your healthcare provider may have you see a registered dietician or a diabetes educator who can help design the best eating plan for you, taking into account any medicines that you take, your weight, any other health conditions you have, your lifestyle and tastes, and your goals. All eating plans for diabetes have a few things in common, including eating the right foods in the right amounts at the right times. Here are some general guidelines for a healthy diet for diabetes:
Foods to eat:
- Fruits and vegetables
- Whole grains, such as whole wheat, brown rice, barley, quinoa, and oats
- Proteins, such as lean meats, chicken, turkey, fish, eggs, nuts, beans, lentils, and tofu
- Nonfat or low-fat dairy, such as milk, yogurt, and cheese
Foods to limit:
- Fried foods, sweets, sugary drinks, and anything salty or fatty
- White rice, tortillas, breads, and pasta, especially those made with white flour
- Starchy vegetables, such as white potatoes, corn, and peas
Other tips:
- Watch your portion sizes and calories
- Cut back on foods high in saturated fat and trans fat, and foods high in salt, also called sodium
- Choose foods with less added sugar and avoid trans fats
- Eat fewer processed foods, especially ultra-processed foods
- Include fruits and vegetables, eat lean protein, and choose foods with less added sugar
Its important to eat a variety of healthy foods from all food groups, in the amounts your meal plan outlines. You can still eat your favorite foods, but you might need to eat smaller portions or enjoy them less often. Your healthcare team will help create a diabetes meal plan for you that meets your needs and likes.
