The Diabetic Diet

The diabetic diet is not an actual diet. Diabetics can eat anything just like everyone else. However, it is very important to make healthy choices in order to nourish your body and to maintain good blood sugar control.

It is fairly common knowledge that a well balanced diet is needed in order to maintain adequate glycemic control. Diet is a key component of health. Most everyone remembers learning about the food groups via the food pyramid or the my plate.

The plate method is a great way to give a visual that directly compares to real life. The plate method breaks the food groups down into four categories on the plate and typically includes the fifth category as the beverage. There is a great tool from the American Diabetes Association that transform the plate method into the diabetic plate.

The current recommendations for the diabetic diet divide the plate into four categories. The first category takes up half of the plate: non starchy vegetables. This category is important as vegetables are known for the numerous vitamins and minerals that are necessary for the body. The key factor is non starch. This type of vegetables are lower in carbohydrates meaning they do not raise the blood sugar as much as starchy vegetables do.

Examples: Asparagus, Broccoli, Cabbage, Cauliflower, Carrots, Cucumber, Eggplant, Leafy greens, Mushrooms, Green Beans, Pepper, Salad Greens, Squash, Tomato

The second category of the diabetic diet is protein that should be divided into a fourth of the plate. There are many options in this category. Protein works together with carbohydrates to maintain and stabilize blood sugar. It is vital that you are getting enough protein throughout the day. Protein sources can come from meats such as: poultry, fish, shellfish, beef, pork, eggs, cheese, legumes, nuts, tofu and plant based meat substitutes. It is important to look for lean cuts of meat as non lean cuts carry a greater load of saturated fats which can increase the risk of heart disease. Another important note is to double check the carbohydrates in plant based substitutes as many do contain carbohydrates unlike many other protein sources.

The third category of the plate is carbohydrates. Carbohydrates are found in many foods. Carbohydrates in meal planning can look like grains, starchy vegetables, legumes, fruits, and dairy. Carbohydrates are the primary nutrient that affects the blood sugar: when they break down during digestion carbs turn into sugar. When you are planning for a meal it is important to consider the source of carbohydrate as they are not all the same. We already mentioned non starchy vegetables and their glycemic impact. Starchy vegetables, whole grains, whole fruits, and legumes are a good source of carbohydrate.

Examples for this category would be: brown rice, oatmeal, polenta, whole grain breads and pastas, potatoes, plantain, pumpkin, butternut squash, apples, bananas, blueberries, grapes, milk and milk substitutes, yogurts.

Highly processed carbohydrates to include added sugars should be minimal. Soda, Sweet Teas, Juice, Refined grains such as white bread, Sugary Cereal, Sweets (cookies, cake, etc) and Candies all fall under this category. Simple sugars will raise the blood sugar quickly and when eaten on a regular basis create regular instability.

The last category is for beverages. Water is always a wonderful option for providing hydration to the body. But, sometimes we want to drink something other than water. Options for that would be unsweetened tea, unsweetened coffee, sparkling water, flavored water, or diet soda. Now, if you need to have sweetener in your tea or coffee it is important to look for a sugar substitute (Stevia, Sweet n Low, Splenda, etc.) to decrease the unnecessary increases in blood sugar.

Nutrition is complex. In relation to diabetes, it is even more complicated. There are times when you may not feel like eating a well balanced diet and it is okay. We all strive to be the best versions of ourselves as possible. If you are living life in with good diabetes management most of the time it is okay to treat yourself some of the time. If you are able to spend 50%-75% of time in range that is pretty amazing. Setting personal goals for yourself will help aid you in maintaining not only a good relationship with your diabetes but also a good relationship with nutrition.

I am going to write another post about the other factors of nutrition and diabetes like carb counting, A1c, and time in range. In the meantime, I hope this information helps your understanding of the relationship between nutrition and diabetes.

References

American Diabetes Association. (n.d.). What is the Diabetes Plate Method? Diabetes Food Hub. https://www.diabetesfoodhub.org/articles/what-is-the-diabetes-plate-method.html

American Diabetes Association. (2019). Learn more at diabetes.org | 1-800-DIABETES (800-342-2383) | American Diabetes Association ® Food for Thought Key Takeaways from ADA’s Nutrition Consensus Report. https://diabetes.org/sites/default/files/2019-10/ADV_2019_Consumer_Nutrition_One%20Pager.pdf

International Diabetes Federation. (n.d.). Prevention. Www.idf.org. Retrieved January 18, 2023, from https://www.idf.org/aboutdiabetes/prevention.html#:~:text=IDF%20recommendations%20for%20a%20healthy

USDA. (2020). What is MyPlate? | MyPlate. Www.myplate.gov. https://www.myplate.gov/eat-healthy/what-is-myplate