Every diet plan whether it’s for a diabetic or non-diabetic person should include eating the healthiest foods at regular mealtimes in moderate amounts. It should include fruits, whole grains and vegetables. In short, you should eat naturally rich nutritious foods which are low in fat and calories.
If you’re diabetic or pre-diabetic, it is likely that your doctor would recommend you seeing a dietician so a healthy-eating plan could be created to help you control your glucose or blood sugar. A healthy-eating plan would also help you manage weight and prevent heart disease risk factors including high blood fats and high blood pressure.
A long term neglect of high blood glucose can lead to damage of vital organs like heart and kidneys, etc. It is therefore important to have a diabetes diet plan in place.
A Diet Plan For Diabetic Patients
A dietician should be able to help you create a well-balanced eating plan. However, you should know the basics of every diet plan for diabetic patients so you can get the most out of your dietician’s services.
A diabetes diet is based on eating three meals a day at regular intervals. It should include healthy carbohydrates, good fats, fish and fiber-rich foods.
What Are Healthy Carbohydrates?
A common misconception about carbohydrates and diabetes is that since carbohydrates break down into glucose, their intake spikes blood sugar level. While true, if carbohydrates are taken smartly they can do more good than harm.
Here are some of the healthy carbohydrates:
- Whole grains
- Vegetables
- Fruits
- Low-fat milk and cheese
- Beans and peas
You must be wondering about what the bad carbohydrates are? They are processed foods and drinks with added sugars, fats and sodium like cold drinks, packaged chips, biscuits, etc.
What Are Good Fats?
Another important element in every diabetic person’s meal plan should be the intake of good fats. They are:
- Nuts
- Avocados
- Peanut, olive and canola oils
These foods can help lower your cholesterol level. However, good fats must be cautiously taken as they are high in calories.
Which Fish Is The Best?
Your dietician is likely to recommend eating fish twice a week. However, you should avoid eating fried fish which is commonly sold in Pakistan and fish with high levels of mercury like king mackerel. Instead, eat heart-healthy fish like tuna, salmon, sardines and mackerel. These fish are full of omega-3 fatty acids which can help prevent heart diseases.
Examples of Fiber-Rich Foods
Fiber-rich foods are almost the same as healthy carbohydrates, including whole grains, beans and peas, nuts, fresh fruits and vegetables, etc. Fiber intake is important as fiber helps your body digest food that helps control blood sugar levels or glucose.
Now that you know what you should take, you should also know what you shouldn’t take as a diabetic.
Diabetics Should Avoid Eating These Foods
Diabetes if not treated can lead to clogged and hardened arteries, resulting in heart diseases and stroke. It is therefore very important for every diabetic to know what they should not eat or avoid at the very minimum.
Sodium – Your total sodium intake per day should be less than 2,300mg, which is equivalent to one teaspoon of table salt. If you have high blood pressure, it should be even less.
Trans fats – Avoid eating processed snacks, margarines and baked goods, etc.
Cholesterol – Your daily cholesterol intake should be around 200 mg. Meat and organs like liver, egg yolks and high-fat dairy products contain high cholesterol levels.
Saturated fats – HIgh-fat dairy products like butter and animal proteins like beef and sausage contain high levels of saturated fats.
Diet Chart For Diabetic Patients
Now that you know what a diabetic person should and shouldn’t eat or at least avoid eating, how do you make a meal plan based on these recommendations? “The plate method” is one of the easiest ways to incorporate these foods in your daily routine.
The Plate Method
Suppose you are holding a plate, ready to fill it with diabetes-friendly foods. What should it contain?
- Half of the plate should be filled with vegetables like tomatoes, carrots and spinach
- One quarter of the plate should be filled with meats like fish or lean chicken
- Last quarter of the plate should contain brown rice and green peas
- On the side, add nuts or avocados
Menu For Diabetics
If your daily calorie intake ranges from 1,200 to 1,600, this sample menu is for you.
Breakfast – 1 slice of whole wheat bread with 2 teaspoons of jam, ½ cup whole wheat cereal, 1 cup of low-fat milk and a piece of fruit. You can also take tea or coffee without sugar.
Lunch – Lean chicken or roast beef sandwich with whole wheat bread, topped with low-fat cheese, lettuce, tomatoes and mayonnaise, an apple and a glass of water.
Dinner – Fish, small baked potato, ½ cup of carrots and green beans, unsweetened tea or milk.
If this diet plan is too non-Pakistani for you then your dietician should be able to help you come up with a diet plan based on Pakistani cuisine.
Counting Your Carbohydrates Intake
It is very important for a diabetic to keep track of their carbohydrate daily intake. This is because carbohydrates break down into blood glucose, spiking the existing blood glucose levels in the body. A dietician should be able to help you teach how to count your carbohydrate intake, measure food portions, pay attention to serving size, etc.
Once you have got a hang of it, you would be able to tell how much carbohydrates each meal carries, which would help you adjust your insulin dose accordingly.
Conclusion
This diet plan is not a substitute for your doctor and dietician’s recommendations. However, following a healthy diet plan is one of the best ways to control your blood sugar levels. In addition, since this diet plan focuses on the use of fruits, fibers and vegetables, it may help you lose weight and cut down the risk of developing cardiovascular (heart) diseases and complications and certain types of cancer.
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