Diabetics have some restrictions on their diet that should be known for safety reasons. In previous articles we talked about the best snacks for diabetics or for vegans, as well as recommendations so that you know how to cure diabetes. In this case we are going to explain how to make a healthy diet for diabetics, a plan with which you can control your blood glucose level.
A diabetes diet involves eating foods that are healthy in moderate amounts, as well as sticking to regular meal times. These types of diets are based on an eating plan that is high in nutrients and low in fat and calories. In addition, they have vegetables, whole grains and fruits as key elements.
Foods recommended for a healthy diet for diabetics
A diabetes diet is based on eating three daily meals at regular times, which helps to better use the insulin produced by the body or received through a medication.
Among the recommended foods are the following:
Healthy carbohydrates
During digestion, sugars and starches are broken down to blood glucose. For this reason, it is important that you include foods such as fruits, whole grains, vegetables, legumes, and low-fat dairy products in your diet.
It is also important to avoid those carbohydrates that are less healthy, such as foods or drinks with added sugars, sodium and fats.
High fiber foods
The fiber included in plant foods helps the way the body digests and controls blood sugar levels. Among the foods rich in fiber that are recommended to be consumed in a diabetic diet, it is worth mentioning vegetables, fruits, nuts, legumes and whole grains.
Fish
Eating heart-healthy fish is recommended at least twice a week. Some fish such as mackerel, tuna, salmon, and sardines are rich in omega-3 fatty acids. With them you can prevent heart disease.
It is preferable that you avoid fried fish or fish that has high mercury levels.
“Good” fats
Foods that contain monounsaturated and polyunsaturated fats can help lower cholesterol levels, such as nuts, avocados, or olive, canola, and peanut oils. However, they should not be consumed in excess as they have high calorie content.
Foods to avoid in a healthy diabetic diet
If you want to know how to make a healthy diet for diabetics, it is important that you also know the foods to avoid. Diabetes is a disease that increases the risk of heart disease and stroke by developing clogged and hardened arteries.
Some foods should be avoided in a healthy diabetic diet. These are the following:
- Saturated fats. Dairy products that are high in fat and animal protein should be avoided. This is the case of beef, sausages, bacon or butter, among others.
- Trans fats Snacks that have been processed as well as baked goods, butter and stick margarines should be avoided.
- Sodium. It is recommended to consume less than 2,300 mg of sodium daily.
- Cholesterol. Cholesterol sources included in high-fat dairy and animal protein products should be avoided. We are talking about egg yolks, liver and other organ meats. In this sense, it is recommended to consume a maximum of 200 mg of cholesterol daily.
How to create a healthy diabetic diet plan
When it comes to knowing how to make a healthy diet for diabetics, it is important that you know the basic considerations to be able to create a favorable eating plan; and to help maintain blood glucose levels within the normal range. It is always preferable to bet on a nutrition specialist, but in any case we are going to give you the key to the plate method, which is a simple method for planning meals.
The Plate Method, which focuses on eating more vegetables, sets the following guidelines:
- Half of the plate should be filled using non-starchy vegetables. To do this, you can resort to the use of common vegetables in this type of diet such as tomatoes, carrots or spinach.
- A quarter of the plate should have a protein, be it lean pork, chicken or tuna.
- The last quarter should feature a whole grain, such as brown rice, or a starchy vegetable, with green peas being a good choice.
- You can include” good” fats by turning to some foods that are healthy like nuts or avocados. However, for them to be positive and to be part of this diet, they must be added in small quantities.
- To this dish you will have to add a portion of fruit or dairy products and a drink of water or tea, or alternatively, coffee without sugar.
