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Apr 13, 2023 · Learn how to create a healthy-eating plan that helps control blood sugar. Find out what foods to eat, avoid and count, and get a sample menu and plate method.
- Diabetes Meal Plan Recipes
Delicious diabetes recipes to help you follow your diabetes...
- The Mediterranean Diet
Mediterranean diet for heart health. The Mediterranean diet...
- 10 Great Health Foods
Diet affects your risk of getting some cancers, heart...
- Alcohol
Diabetes and exercise: When to monitor your blood sugar;...
- Guide to a High-Fiber Diet
If the goal is to add more fiber to your diet, there are...
- Healthy Meals Start With Planning
For example, people managing diabetes may have a model plate...
- Diabetes Meal Plan Recipes
The best choices are fresh, frozen and canned vegetables and vegetable juices without added salt (sodium), fat or sugar such as: • Asparagus. • Green beans. • Carrots. • Cabbage. • Eggplant. • Cauliflower. • Broccoli. • Mushrooms. • Tomatoes. • Spinach. • Onion. • Peppers.
- Try the Diabetes Plate Method. Eating healthy is important, it can be hard to know what and how much to eat—especially when you’re managing diabetes. If you’re looking for an easy place to start, then try following the Diabetes Plate Method.
- Non-Starchy Vegetables. Using the Diabetes Plate Method as your guide, fill half your plate with non-starchy vegetables for a healthy meal. These vegetables keep you feeling full for longer and provide you with the great-tasting nutrients your body needs without as many calories and carbs.
- Protein. Protein is an important part of a diabetes meal plan. Are you plant-based? That’s okay! There are plenty of protein-rich plant-based options, such as beans, hummus, lentils, and others.
- Fruits. Wondering if you can eat fruit? Yes! While fruit does count as a carbohydrate food, they are loaded with vitamins, minerals, and fiber just like vegetables.
People also ask
What foods should be included in a diabetes diet?
What types of vegetables are best for someone with diabetes?
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What are some healthy proteins to include in a diabetes diet?
- Fatty Fish
- Leafy Greens
- Avocados
- Eggs
- Chia Seeds
- Beans
- Greek Yogurt
- Nuts
- Broccoli
- Extra-Virgin Olive Oil
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Salmon, sardines, herring, anchovies, and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefitsTrusted Sourcefor heart health. Getting enough of these fats on a regular basis is especially important for people with diabetes, who have an increased risk of heart disease and stroke. DHA and EPATrusted Source prot...
Leafy green vegetables are extremely nutritious and low in calories. They’re also very low in digestible carbs, or carbs that the body absorbs, so they will not significantly affect blood sugar levels. Spinach, kale, and other leafy greens are good sources of many vitamins and minerals, including vitamin C. Another 2021 review of researchsuggests p...
Avocados have less thanTrusted Source1 gram of sugar, few carbohydrates, a high fiber content, and healthy fats, so you don’t have to worry about them raising your blood sugar levels. Data provided via the 2019 Adventist Health Study-2 (AHS-2) suggests that avocado consumption is also associated withTrusted Sourcesignificantly lower body weight and...
Regular egg consumption may reduce your heart disease risk in several ways. Eggs may decrease inflammation, improve insulin sensitivity, increase your HDL (good) cholesterol levels, and modify the size and shape of your LDL (bad) cholesterol. A 2020 studyTrusted Sourceshowed that eating 12 eggs a week over 4 weeks for breakfast helped lower blood p...
Chia seedsmay be a healthful food for people with diabetes. They’re extremely high in fiber, yet low in digestible carbs. In fact, 11 of the 12 grams (g) of carbs in a 28-g (1-ounce) serving of chia seeds areTrusted Sourcefiber, which does not raise blood sugar. The viscous fiber in chia seeds can actually loweryour blood sugar levels by slowing do...
Beansare a type of legume rich in B vitamins, beneficial minerals (calcium, potassium, and magnesium), and fiber. They also have a very low glycemic index (GI), which is important for managing diabetes. In an older studyinvolving more than 3,000 participants at high risk of cardiovascular disease, those who had a higher consumption of legumes had a...
An older long-term studyTrusted Sourceinvolving health data from more than 100,000 participants found that a daily serving of yogurt was linked to an 18 percent lower risk of developing type 2 diabetes. ResearchTrusted Source shows yogurt and other dairy foods may lead to weight lossand improved body composition in people with type 2 diabetes. The ...
ResearchTrusted Sourceon a variety of different nuts has shown that regular consumption may reduce inflammation and help prevent weight gain. Nuts may also help people with diabetes improve their heart health. Research from 2019Trusted Sourceinvolving more than 16,000 participants with type 2 diabetes found that eating tree nuts — such as walnuts, ...
Broccoliis a highly nutritious vegetable. A half cup of cooked broccoli containsTrusted Sourceonly 27 calories and 3 grams of digestible carbs, along with important nutrients like vitamin C and magnesium. One 2024 studyin mice found that consuming broccoli led to a reduction in blood glucose. This reduction in blood glucose levels is likely due to ...
Extra-virgin olive oil contains oleic acid, a type of monounsaturated fat that may improveglycemic management reduce fasting and post-meal triglyceride levels. It also has antioxidant properties. This is important because people with diabetes tend to have trouble managing blood sugar levels and have high triglyceride levels. Oleic acid may also sti...
Learn which foods can help you manage your blood sugar levels and prevent diabetes complications. Find out the benefits of fatty fish, leafy greens, avocados, eggs, chia seeds, beans, yogurt, and more.
Learn how to eat low-carb foods that don't raise blood sugar, such as meat, seafood, eggs, cheese, vegetables, nuts and seeds. Find out what to avoid and get tips for diabetes-friendly meals and snacks.
Learn how to create healthy meals with the Diabetes Plate Method, a simple way to balance vegetables, protein, and carbs. Find more ideas for vegan, low-carb, and kidney-friendly meals, and tips for reading food labels and understanding carbs.
Learn how to eat well with diabetes by finding the balance between your favorite foods and the nutrients you need. Explore healthy swaps, meal planning, food labels, food assistance, cooking classes, and more.
