Diabetes affects 34.2 million Americans, with type 2 diabetes making up over 90% of cases1. Luckily, a good diabetic diet can help control blood sugar, lower the risk of complications, and even help some people get better1. This guide will give you key tips and strategies for a healthy diabetic diet.
Key Takeaways
- Understand the different types of diabetes and their unique dietary needs.
- Choose healthier carbohydrates, such as whole grains, fruits, and vegetables, to manage blood sugar levels.
- Reduce salt intake to lower the risk of high blood pressure and associated conditions.
- Opt for lean proteins and plant-based sources to improve heart health.
- Increase fruit and vegetable consumption to obtain essential nutrients and fiber.
Understanding the Importance of a Diabetic Diet
A diabetic diet is a plan that helps manage blood sugar levels and lowers the risk of diabetes complications2. It’s important for all types of diabetes, including type 1, type 2, and gestational diabetes2. This diet focuses on eating foods that are good for you, controlling how much you eat, and matching food with your medication or insulin2.
The main goal is to keep blood sugar levels healthy, manage weight, and stop or slow down serious problems like vision loss, heart disease, and kidney issues2.
Types of Diabetes and Dietary Needs
There are various types of diabetes, each needing its own diet23. Type 1 diabetes means the body can’t make insulin, and type 2 diabetes means it can’t use insulin well2. Prediabetes is when blood sugar is high but not high enough to be called diabetes, making it more likely to get type 2 diabetes2.
For all types of diabetes, the right diet is key to managing blood sugar and preventing problems23. Eating foods high in carbs can raise blood sugar, so eating right is crucial2. A good diabetic diet includes lots of fruits, veggies, whole grains, proteins, and nonfat dairy2. But, it’s important to limit sugary foods, high-carb items, starchy veggies, fried foods, salty foods, and alcohol2.
It’s important to eat at regular times and in consistent amounts to keep blood sugar stable2. Following a healthy diabetic diet takes work, but it’s worth it for a better life with diabetes2.
“A diabetic diet is not just about restriction, but about finding a balanced and sustainable approach to eating that supports your overall health and well-being.”
Choosing Healthier Carbohydrates
Managing diabetes means paying attention to the carbs you eat. Simple carbs like refined sugars and white flour can raise blood sugar fast and make diabetes harder to manage4. Complex carbs, however, take longer to raise blood sugar because they have fiber and starch4.
To pick better carbs, add whole grains, fruits, veggies, and low-fat dairy to your meals. A carb serving is 15 grams, which can be as little as ¼ cup of granola or 6 saltines4. Choose whole wheat pasta, tortillas, and bread with whole wheat as the first ingredient over refined grains4. Steel-cut oats are better than sugary cereals4. Try grains like quinoa, farro, bulgur wheat, barley, and millet for more nutrition4.
Remember, 3 oranges make just 1 cup of orange juice, showing how sugary fruit juices can be4. Eating whole fruits instead of juice and choosing unsweetened drinks can help cut down on simple carbs4.
| Food Item | Carbohydrate Content |
|---|---|
| Full-fat milk (1 cup) | 11.5 g carbs, 149 calories, 4.6 g saturated fat |
| 1% milk (1 cup) | 12.7 g carbs, 106 calories, 1.4 g saturated fat |
| Black beans (1/2 cup) | 19.9 g carbs, 109 calories, 7.3 g protein, 8.3 g fiber |
| Raspberries (1/2 cup) | 7.3 g carbs, 4 g fiber |
| Whole-grain quinoa (1/2 cup) | 39.4 g carbs |
| Instant white rice (1/2 cup) | 44.2 g carbs |
| Whole-grain bread (1 slice) | 11.3 g carbs |
| Refined white bread (1 slice) | 13.4 g carbs |
Controlling carb portions is crucial, especially for those with type 1 diabetes who need to match insulin with carbs4. Pairing carbs with protein like meat or nuts helps manage blood sugar4.
Choosing healthier carbs helps manage diabetes and keep blood sugar stable. Focus on complex carbs, watch your portions, and count carbs to stay healthy456.
Reducing Salt Intake
Eating too much sodium can raise the risk of high blood pressure, heart disease, and stroke. These are big concerns for people with diabetes. Diabetes makes it more likely to have high blood pressure. And too much sodium can make blood pressure go up, especially for those with diabetes7. It’s important to keep salt intake low, aiming for no more than 6 grams (1 teaspoon) a day.
One good way to cut down on salt is to eat fewer processed foods. These foods are often packed with sodium7. Instead, choose fresh ingredients and use herbs and spices to flavor your food without salt7.
When eating out, watch how much salt you take in. Try to pick fresh fruits and veggies, skip canned or marinated foods, and ask for your food to be made without salt or MSG7. Also, go for low-sodium canned soups and frozen meals with less than 600 milligrams of sodium per serving7.
Lowering your salt intake can greatly improve your health, especially if you have diabetes. By choosing wisely and using spices and herbs instead of salt, you can make tasty meals that are good for you7.
“The intake of salt can be reduced by using fresh ingredients, avoiding canned soups, frozen dinners, and instant cereals.”7
“Substituting salt with herb and spice blends can enhance natural flavors and reduce salt consumption.”7
“Herbal seasonings like basil, cinnamon, garlic, and parsley can impart flavor without added salt.”7
“Homemade spice blends can help lower salt usage in dishes, offering alternatives like Spicy Blend, Saltless Surprise, Herb Seasoning, and Spicy Seasoning.”78In the U.S., most people eat about 3,400 mg of salt per day, which is more than the recommended 2,300 mg. The American Heart Association suggests keeping salt intake below 1,500 mg a day to lower the risk of high blood pressure and heart disease. For people with diabetes, the risk of heart disease or stroke is twice as high as for those without diabetes8.Common measurements for salt include 28 grams = 1 ounce, 1 gram = 1,000 milligrams, and 1 teaspoon of salt equals 2,300 mg of salt. Foods high in salt include meats like bacon, sausage, and cold cuts, canned tuna and soups, frozen or prepared fish, snacks such as pretzels and potato chips, as well as cheeses, pickles, and salad dressings8.To cut down on salt, check food labels for sodium content, choose fresh foods without added salt, use spices and herbs for flavor, rinse canned foods before eating, cook at home to control salt levels, and get advice from healthcare providers or dietitians9.A 2012 study found that low daily salt intake was linked to albuminuria in type 2 diabetes patients. Data from 2003-2008 showed sodium and potassium intakes among US adults. A 2012 study supported the American Heart Association’s sodium reduction advice to lower cardiovascular disease risk9.A 2016 trial showed that reducing salt intake lowered blood pressure and albumin excretion in people with impaired glucose tolerance and type 2 diabetes. These studies highlight the need for diabetic individuals to limit sodium intake for better health and to reduce the risk of complications.
Moderating Red and Processed Meat Consumption
Protein is key for a diabetic diet, but watch how much red and processed meat you eat. These meats can raise your risk of heart problems and some cancers10. In 2021, diabetes affected 6.1% of people worldwide. By 2050, that number could jump to 10%10.
Healthier Protein Alternatives
Look for healthier protein sources like plants, lean meats, and oily fish11. A study with 570,296 people found red and processed meats upped diabetes risk. But, lean red meat wasn’t linked to diabetes10.
- Plant-based proteins: Beans, lentils, and nuts are great for protein. They’re low in bad fats and full of fiber and nutrients.
- Lean meats: Choose chicken, turkey, and lean cuts for protein without the bad fats of red and processed meats.
- Oily fish: Salmon, mackerel, and sardines are packed with omega-3s. These can help control blood sugar and fight inflammation.
Studies show eating too much red and processed meat can up your diabetes risk. Eating more than 40 grams a day can be especially bad10. But, eating too little unprocessed red meat can also increase your risk10.
The link between red meat and diabetes is complex. Still, it’s best to eat less red and processed meat and choose healthier options. This helps with diabetes management and overall health1112.
“Choosing less red and processed meat and picking healthier proteins is key for diabetes control and lowering health risks.”
Increasing Fruit and Vegetable Intake
Fruits and vegetables are key for a healthy diabetic diet. They are full of fiber, vitamins, minerals, and natural sugars. These help control blood sugar levels13. Fresh fruits and vegetables are great because they offer nutrients and keep you full13.
Studies show that eating fruits and vegetables is good for people with diabetes13. Eating more of these foods can lower the risk of heart disease, stroke, and gaining unhealthy weight13. Some studies also suggest they might help prevent osteoporosis and type 2 diabetes13.
But, people with less money often eat fewer fruits and vegetables. These foods can be pricey compared to unhealthy ones13. To help, we could offer subsidies to make these foods cheaper13. Improving how we grow and distribute food, and supporting gardening, can also make these foods more available13.
Research has looked into how fruits and vegetables affect type 2 diabetes14. It found that eating green leafy and cruciferous vegetables can lower the risk of getting type 2 diabetes14. Eating fresh fruits also helps prevent diabetes and its complications14.
A big study looked at 23 articles to see how fruits and vegetables affect type 2 diabetes risk15. The study showed that eating more fruits, berries, and certain vegetables can lower the risk of type 2 diabetes15.
Adding a mix of fruits and vegetables to your diet is a great move for your health. These foods help manage blood sugar, lower diabetes risks, and offer many health benefits. By eating them regularly, you can improve your health and manage diabetes better131415.
| Fruit/Vegetable | Association with Type 2 Diabetes Risk |
|---|---|
| Total Fruits | Highest intake vs. lowest intake: 0.91 (95% CI 0.87–0.96)15 |
| Blueberries | Highest intake vs. lowest intake: 0.75 (95% CI 0.66–0.84)15 |
| Green Leafy Vegetables | Highest intake vs. lowest intake: 0.87 (95% CI 0.81–0.93)15 |
| Yellow Vegetables | Highest intake vs. lowest intake: 0.72 (95% CI 0.57–0.90)15 |
| Cruciferous Vegetables | Highest intake vs. lowest intake: 0.82 (95% CI 0.67–0.99)15 |
| Fruit Fiber | Highest intake vs. lowest intake: 0.93 (95% CI 0.88–0.99)15 |
| Vegetable Fiber | Highest intake vs. lowest intake: 0.87 (95% CI 0.80–0.94)15 |
“A higher intake of fruits, berries, green leafy vegetables, yellow vegetables, cruciferous vegetables, or their fiber is associated with a lower risk of type 2 diabetes.”
In summary, eating more fruits and vegetables is key for a healthy diabetic diet. These foods help control blood sugar, reduce diabetes risks, and offer many health benefits. By eating them regularly, you can improve your health and manage diabetes better131415.
Choosing Healthier Fats
When you have diabetes, the fats you eat matter a lot for your health. Unsaturated fats in foods like olive oil, avocados, and nuts help lower cholesterol and keep your heart healthy16. On the other hand, saturated fats in things like high-fat dairy and red meat can raise cholesterol and should be eaten less16.
Unsaturated vs. Saturated Fats
The American Diabetes Association says eat more unsaturated fats to lower the risk of diabetes and heart disease16. These fats can lower bad cholesterol, which is good for your heart16. Try to get less than 10% of your calories from saturated fats, as shown on food labels16. For a 2,000 calorie diet, that means no more than 20 grams of saturated fat16.
Trans fats are worse than saturated fats and can hurt your blood cholesterol16. To avoid them, check food labels for hydrogenated oils or partially hydrogenated oils16.
Even though dietary cholesterol doesn’t greatly affect blood cholesterol, foods high in it are often high in saturated fats too16. So, it’s best to focus on cutting down saturated fats for your heart16. People with diabetes should aim for 200 mg of dietary cholesterol a day17.
Omega-3 fatty acids from seafood are great for your heart, lowering triglycerides and cholesterol17. Saturated fats, mainly from animals, are solid at room temperature and can increase heart disease risk17. Eating 2 grams of plant stanols and sterols daily can also help lower bad cholesterol17.
Healthy fats like polyunsaturated and monounsaturated fats in vegetable oils and foods like avocados can lower bad cholesterol17. Knowing the difference between good and bad fats is key to keeping your heart healthy17.
The Dietary Guidelines suggest adults get 20% to 35% of calories from fats, with less than 10% from saturated fats18. For a 2,000-calorie diet, that means about 45 to 78 grams of fat, with no more than 22 grams from saturated fats18.
Eating avocado for breakfast can help control blood sugar and insulin levels18. Olive oil is also good for lowering fasting glucose and reducing blood sugar levels18. Nuts can help control blood sugar when eaten with carbs18. Sesame, found in tahini, can improve blood sugar and insulin levels in people with diabetes18.
“Focusing on healthy, unsaturated fats can help manage diabetes and reduce the risk of cardiovascular complications.”
Cutting Down on Free Sugars
Reducing free or added sugars is key for a healthy diabetic diet. These sugars, found in sweet drinks and baked goods, can raise blood sugar and lead to weight gain19. Health guidelines suggest that added sugars should be less than 5% of daily energy, about 30g for adults19. Foods with more than 22.5g of sugar per 100g are high in sugar, while those with 5g or less are considered low-sugar19.
Artificial sweeteners can help control sugar cravings but aim to lessen sugar in your diet. A lot of added sugar comes from sugary drinks, like a can of cola with 7 teaspoons of sugar19. Even condiments like ketchup can be high in sugar, adding up to daily intake19.
Healthy snack choices include fresh fruit, unsalted nuts, and plain popcorn19. Dried fruits like raisins are sweet but can harm dental health if eaten too much19. Limit fruit juice and smoothies to a small glass a day19. Choose desserts like fresh fruit or lower-sugar options to satisfy your sweet cravings19.
Lowering your sugar intake helps manage blood sugar and aids in weight control20. Eating more fruits, vegetables, and dairy can also meet your nutritional needs and curb sweet cravings in a healthier way20.
| Sugar Reduction Strategies | Benefits |
|---|---|
| Limit sugary drinks and choose water, unsweetened tea, or black coffee instead | Reduces intake of added sugars and calories, helping manage blood sugar and weight |
| Read food labels and choose products with less than 5g of sugar per serving | Allows you to identify and limit sources of added sugars in your diet |
| Opt for fresh fruits, vegetables, and whole grains as natural sources of sweetness | Provides fiber, vitamins, and minerals while avoiding the blood sugar spikes of added sugars |
| Limit desserts and choose lower-sugar options when indulging | Satisfies sweet cravings without overwhelming your daily sugar intake |
These diet changes can greatly reduce your sugar intake, crucial for healthy blood sugar and weight management20. Small, steady changes can lead to big health improvements over time21.
“Cutting down on added sugars is one of the most important dietary changes you can make for better health and diabetes management. It’s a simple but impactful step towards a more balanced, nutritious diet.”
Smart Snacking
Snacking can be good for people with diabetes if done right. It’s important to pick healthy snacks and watch how much you eat. People with diabetes should eat every two to three hours. So, having healthy snack options ready is key22.
Focus on snacks that are whole and full of nutrients. Good choices are plain Greek yogurt, unsalted nuts, fresh veggies, and fruits. These snacks help keep your blood sugar stable and stop you from eating too much. Stay away from snacks like candy, sugary drinks, potato chips, and meat sticks because they’re bad for you22.
Checking nutrition labels helps with portion control. Aim for snacks with 15-20 grams of carbs. Healthy snack ideas include apple slices with peanut butter, carrot sticks with hummus, and whole-grain crackers with light string cheese23.
| Lower Carb Snacks ( | Higher Carb Snacks (15-20g) |
|---|---|
|
|
Planning ahead and stocking up on healthy snacks is a good idea. Avoid shopping for snacks when you’re hungry to prevent overeating. Snacking while distracted can lead to eating too much. By planning and focusing on your snacks, people with diabetes can snack smart and stay healthy23.
Think about the nutrients and size of your snacks. For example, a 1/4 cup of salsa has about 12 calories24. A 1-ounce of lower-fat baked potato chips with salsa makes a good snack24. Other good snacks are popcorn, oatmeal, whole-grain waffles, pistachios, and sliced red bell peppers24.
Adding healthy snacks to your daily routine helps manage blood sugar and supports your health. With a little planning and care, smart snacking can be a key part of a diabetic diet222324.,,
Responsible Alcohol Consumption
For people with diabetes, drinking alcohol can be tricky. It can change blood sugar levels and affect diabetes medicines25. It’s best to stick to no more than 14 units of alcohol a week, spread out over several days26.
Be aware of the carbs and calories in drinks, as they can affect weight and blood sugar26. Don’t drink on an empty stomach to avoid low blood sugar26.
- For those with diabetes, moderate drinking means 2 standard drinks a day or less than 10 a week for women, and 3 a day or less than 15 a week for men26.
- Those with high blood pressure or diabetes should limit it to 1 drink a day for women and 2 for men26.
- Drinking can harm judgment, add empty calories, raise blood pressure and triglycerides, damage liver and nerves, cause pancreas inflammation, dehydrate, and worsen eye disease26.
Know the risks of drinking alcohol with diabetes27. Drinking in moderation can be healthy, but pay attention to how it affects your blood sugar26.
Balance is key. Talk to your doctor to find the right approach for you26. Being mindful of your drinking lets you enjoy social drinks while staying healthy26.
Avoiding “Diabetic” Foods
Many people think “diabetic” foods are special for managing diabetes. But, these products are now seen as misleading. They don’t offer any real benefits over whole foods28. In fact, they can still affect blood sugar levels and might cause a laxative effect28.
It’s better for people with diabetes to skip these “diabetic” foods. Instead, choose whole, unprocessed foods. Eating walnuts28, probiotics28, and chia seeds28 can help. These foods focus on nutrients and can help manage blood sugar and health.
| Food Items | Diabetic-Friendly Options |
|---|---|
| Eggs | Egg and Avocado Toast |
| Tuna | Mediterranean Tuna Salad Wrap |
| Chicken | Pecan-Crusted Chicken Breast |
Managing sugar is key. The American Heart Association says to limit added sugar to 25g a day for women and 36g for men29. The American Diabetes Association also suggests keeping sodium under 2,300 milligrams a day, for everyone29.
Watch how much alcohol you drink too. The Centers for Disease Control and Prevention advise women to have one drink a day and men to have two, no matter of diabetes status29. Eating whole foods and keeping a balanced diet helps people with diabetes manage their condition and improve health.
“Progressing from prediabetes to diabetes is not inevitable; adopting a well-balanced diet, staying active, controlling weight, and monitoring health indicators can help arrest or reverse the process.”29
Getting Nutrients from Food Sources
Managing diabetes means focusing on whole foods for vitamins, minerals, and nutrient-dense foods. These foods offer a natural balance of nutrients that the body absorbs better30.
Healthy meal plans for diabetes include dairy, fruits, veggies, proteins, and whole grains30. It’s key to pick foods and drinks with vitamins, minerals, fiber, and healthy fats. Avoid those high in saturated fat, sodium, and sugars30.
Supplements vs. Whole Foods
Supplements can be useful, but whole foods should be the first choice. Supplements might not mix well with medicines or could make diabetes worse. Always talk to a dietitian or doctor before taking them30.
Studies show that eating certain foods helps with diabetes. Foods like fatty fish31, avocados31, eggs31, chia seeds31, legumes31, yogurt31, tree nuts31, walnuts31, and broccoli31 are good for heart health, blood sugar control, and insulin resistance.
When planning meals, think about the carbs in foods and limit alcohol to keep blood sugar stable30. Tools like carbohydrate counting and the plate method help manage food intake and diabetes30.
To eat well on a budget, buy seasonal produce, low-sodium fish, and nuts32. Choosing whole foods wisely helps people with diabetes get the vitamins, minerals, and nutrients they need for good health and managing their diabetes32.
Combining Diet and Physical Activity
A healthy diabetic diet and regular exercise go hand in hand. Exercise boosts insulin sensitivity, lowers blood sugar, and helps with weight control. These are key for managing diabetes and cutting down on complications33. Studies like the GOAL Implementation Trial and the DEPLOY Pilot Study show how lifestyle changes can prevent type 2 diabetes33.
Try to get at least 150 minutes of moderate exercise each week. This can be walking, swimming, or cycling. Talk to a doctor to make an exercise plan that fits you33. Lifestyle changes have been proven to help with weight loss and diabetes prevention for both teens and adults at high risk33.
When you eat well and stay active, you can better manage your blood sugar, lose weight, and keep your heart healthy34. Research shows that adding resistance training to a keto diet helps people with type 2 diabetes34. Also, exercising more can improve how your muscles use fuel and make your metabolism more flexible. These are important for avoiding insulin resistance and type 2 diabetes34.
The Diabetes Prevention Program and the Finnish Diabetes Prevention Study found that eating right and exercising can lower the risk of type 2 diabetes in people with high glucose levels35. This shows how important it is to use diet and exercise together to control blood sugar, manage weight, and keep your heart healthy333435.
“Combining a healthy diet with regular physical activity is a powerful strategy for managing diabetes and reducing the risk of related complications.”
Diabetic Diet
A diabetic diet is a plan that helps control blood sugar, weight, and diabetes risks. It focuses on foods like veggies, fruits, whole grains, lean proteins, and healthy fats. It limits foods high in refined carbs, added sugars, and unhealthy fats36.
Diabetes types may need different diets. Type 1 diabetes requires careful carb counting to keep blood sugar stable36. Type 2 diabetes often benefits from a diet that helps with weight loss and better insulin use36.
Working with a dietitian can make a big difference. They can help with meal planning, portion control, and finding the right balance of carbs, proteins, and fats for your health goals3637.
| Dietary Guideline | Recommendation |
|---|---|
| Fruits and Vegetables | Aim for at least 5 portions per day37 |
| Starchy Foods | Include in the diet daily37 |
| Protein | Consume some protein-rich food every day37 |
| Oily Fish | Have at least 1-2 portions per week37 |
| Dairy | Incorporate into the daily diet37 |
| Calcium | Consume calcium daily37 |
| Fats | Prefer unsaturated fats over saturated fats37 |
| Salt | Limit to no more than 1 teaspoon (6g) per day37 |
| “Diabetic” Foods | Avoid as they offer no proven benefits37 |
Even though specific needs vary, the core principles of a healthy diabetic diet stay the same. By following these guidelines and working with a dietitian, people with diabetes can better manage their condition and improve their health38.
“A healthy meal plan is crucial for managing blood sugar levels, involving tracking how food intake impacts blood sugar and health outcomes.”38
Conclusion
Keeping a healthy diabetic diet is key to managing blood sugar, staying at a healthy weight, and lowering diabetes risks39. Eating nutrient-rich foods, controlling how much you eat, and staying active can boost your health40. It’s important to work with a healthcare team to get a diet plan that fits you best41.
Choosing the right carbs, eating less salt and processed meats, and eating more fruits and veggies can help control blood sugar40. Smart snacking, drinking alcohol in moderation, and avoiding “diabetic” foods can also make your diet more effective41.
A diabetic diet is more than just avoiding certain foods; it’s about making healthy lifestyle changes39. With the help of your healthcare team and these tips, you can manage your diabetes and live a healthier life40.
FAQ
What is a diabetic diet?
A diabetic diet is a plan that helps control blood sugar levels. It focuses on eating foods like vegetables, fruits, whole grains, lean proteins, and healthy fats. It also limits foods high in refined carbs, added sugars, and unhealthy fats.
How does a diabetic diet vary based on the type of diabetes?
The diet needs can change based on the type of diabetes. For example, type 1 diabetes requires careful tracking of carbs. Type 2 diabetes may benefit from losing weight. A dietitian can tailor a plan for you.
Why is it important to choose healthier carbohydrates?
Carbs greatly affect blood sugar levels. Choosing healthier carbs like whole grains, fruits, veggies, and low-fat dairy is key. Avoiding refined and processed carbs helps keep blood sugar stable.
How can reducing salt intake benefit those with diabetes?
Too much salt raises the risk of high blood pressure, heart disease, and stroke. These are big concerns for people with diabetes. Aim for no more than 6 grams (1 teaspoon) of salt daily.
What are some healthier protein alternatives to red and processed meats?
Better protein choices include plant-based options like beans, lentils, and nuts. Also, lean meats like chicken and turkey, and oily fish rich in omega-3 fatty acids are good.
How can increasing fruit and vegetable intake benefit a diabetic diet?
Fruits and veggies are packed with fiber, vitamins, minerals, and natural sugars. These can help manage blood sugar levels. Eating a variety of whole, fresh options provides nutrients and keeps you full.
What is the difference between unsaturated and saturated fats in a diabetic diet?
Unsaturated fats, found in olive oil, avocados, and nuts, can lower cholesterol and protect the heart. Saturated fats, in high-fat dairy, red meat, and processed snacks, can raise cholesterol and should be limited.
Why is it important to cut down on free or added sugars?
Cutting sugar intake, found in sweet drinks, baked goods, and processed foods, helps manage blood sugar and prevents weight gain.
What are some healthy snack options for those with diabetes?
Great snack choices include plain yogurt, unsalted nuts, fresh veggies, and whole fruits. These provide fiber, protein, and healthy fats to keep blood sugar stable and prevent overeating.
How can alcohol consumption be managed in a diabetic diet?
Alcohol can affect blood sugar and interact with diabetes meds. Be aware of the carbs and calories in drinks and never drink on an empty stomach.
Why should “diabetic” foods be avoided?
“Diabetic” foods are misleading, offering no special benefits over whole foods. They can still affect blood sugar and may cause digestive issues.
Is it better to get nutrients from whole food sources or supplements?
Whole foods are better for getting vitamins, minerals, and nutrients. Supplements should only be used as advised by a healthcare provider. Whole foods provide nutrients in a balanced and easily absorbed way.
How does combining diet and physical activity benefit a diabetic diet?
Exercise improves insulin sensitivity, lowers blood sugar, and helps with weight management. These are key for diabetes control and reducing complications. Aim for 150 minutes of moderate activity weekly.
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- Combining Exercise and Carbohydrate Restriction in Patients with Type 2 Diabetes Mellitus—A Critical Look at Possible Intervention Effects – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9741018/
- Combined Diet and Physical Activity Promotion Programs to Prevent Type 2 Diabetes Among People at Increased Risk: A Systematic Review for the Community Preventive Services Task Force – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4692590/
- Diabetes and Kidney Disease: What to Eat? – https://www.cdc.gov/diabetes/healthy-eating/diabetes-and-kidney-disease-food.html
- What is a healthy, balanced diet for diabetes? – https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/what-is-a-healthy-balanced-diet
- Best and Worst Foods for Diabetes – https://www.webmd.com/diabetes/diabetic-food-list-best-worst-foods
- Effect of diet on type 2 diabetes mellitus: A review – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5426415/
- Dietary Advice For Individuals with Diabetes – Endotext – https://www.ncbi.nlm.nih.gov/books/NBK279012/
- Patient education: Type 2 diabetes and diet (Beyond the Basics) – https://www.uptodate.com/contents/type-2-diabetes-and-diet-beyond-the-basics/print