The key to effectively managing diabetes: exercising regularly, taking the medications prescribed by your doctor, getting plenty of quality sleep, frequently monitoring your blood glucose (also called blood sugar) levels—and, of course, watching what you eat—and how much.
Apria’s Certified Diabetes Care and Education Specialist Carly Burton states, “Studies show that following a healthy, balanced meal plan is a powerful way to control your blood glucose levels and manage your diabetes. It can also help you lose weight, which is critical to managing diabetes.”
Just like anyone else, people with diabetes can choose from a world of tasty, healthy foods. But they should also limit or avoid others. Here’s how to shop smart at the grocery.
Fruit is a natural, nutritious way to satisfy a sweet tooth. And most fruit has a low glycemic index (or GI, a tool used to measure how quickly foods raise your blood sugar levels). Some fruits you should be eating:
Vegetables are excellent sources of vitamins and minerals. Because many vegetables contain fiber and complex carbohydrates, they make you feel full. So you don’t overeat—and gain weight.
Next time you go shopping, add these to your cart:
Proteins are important for people with diabetes because they digest slowly and increase blood glucose slightly.
The following are good choices:
You can also choose plant-based proteins:
Canned or dry, beans and legumes are an excellent source of protein and dietary fiber. Some examples:
Whole grains often have a lower GI. Rather than buying white bread or pasta, consider the following:
Dairy products are a good source of such nutrients as calcium and protein. Some of the best choices are:
Here are some delicious, satisfying thirst-quenchers:
You can increase the flavor of your food without increasing your blood sugar. Try the following:
Yes, you can snack—as long as you choose well. For instance:
Choose low-cal, low-carb desserts in small portions. Some examples:
People with diabetes—and all people, for that matter—should limit or avoid unhealthy foods.
Apria’s Carly Burton adds, “Many of these foods can cause your blood sugar level to shoot up or down.” These include:
Plan your meals for the week ahead. Need ideas? Ask friends. Go digital—there are websites and apps dedicated to meal planning. After a while, you’ll have lots of tasty, healthy recipes at your fingertips. And if one night you don’t feel like cooking—that’s okay. Order in. Just choose the healthiest option.
Now that you know what you’ll be eating in the week ahead, you’ll know what to buy. This not only saves time but also money since you won’t be “impulse” buying.
To help make your trip to the store faster and easier, organize your list by department. Shop the outside aisles for produce, meat, fish, and dairy. Shop the inside aisles but with caution—that’s where you’ll find many packaged and processed foods.
Reading and understanding the label can help you make healthy food choices.
The label details the amount of calories, fat, cholesterol, sodium, protein, and vitamins per serving. This lets you easily compare the nutritional value of similar foods.
People with diabetes should especially check total carbohydrates since carbs increase blood sugar more quickly than fats or protein. The label lists carbs from sugar, which can increase levels, and carbs from dietary fiber, which can help control levels.
Try to eat more foods that are higher in vitamins, minerals (such as iron and calcium), and fiber. Limit or avoid foods that are higher in added sugars, saturated fat, trans fat, and sodium.
Want to feel healthy? Fill your cart with healthy foods! Says Carly Burton, “If you have questions, talk to your doctor or a dietitian, who will work with you to develop a tasty, satisfying meal plan that will help you effectively manage your diabetes.”