I Have Diabetes, What Should I Eat?

What to eat with diabetes?

One of the main concerns of newly-diagnosed diabetics is what to eat with diabetes. It is easy enough to say that diabetics should consume a diet that is low in sugar, but the exact foods to be eaten are still a blur for them. In general, a diabetic can eat any type of food that he wants, but always in moderation. A healthy diabetic diet plan should focus on foods that are naturally rich in nutrients, and low in fat and calories. Here are some of the recommended foods for diabetics:

• Carbohydrates – For diabetics, the focus should be on healthy types of carbohydrates, such as vegetables, fruits, whole grains, legumes, and low-fat dairy products. Carbohydrates with a higher glycemic index should be included in the diet, since these carbohydrates release glucose in a slower rate compared to those with low glycemic index. In addition, try to find high fiber alternatives to processed carbohydrates. Examples of carbohydrate foods that can be eaten by diabetics include whole wheat pasta and bread, brown rice, oats, bran flakes, and leafy beans.
• Fats – Diabetics should focus on eating foods rich in healthy fats. A good example of this one is fish. Fish is a great alternative to high fat meats, as it contains omega-3 fatty acids, which reduce the risk for heart diseases and help maintain normal blood pressure. In addition, fish has low cholesterol, saturated fats, and triglycerides. You should eat fish such as tuna, halibut, salmon, cod, mackerel, sardines, and bluefish.
• Protein – The important thing to remember about high protein foods is that most of them are also high in fat. Therefore, the types of protein-rich foods that you eat should be low in fat. This includes lean meat, seafood, non-fried eggs, skinless poultry, soy and soy products, and unsalted nuts.

If there are foods that you should eat, then there are also foods that you should avoid or limit. Check out these foods that you should be wary of:

• Sweets – You can still enjoy a small serving of your favorite dessert, although not in the usual amount that you were used to. Reduce the amount of soft drinks, juice, and soda that you drink, since they are all very high in sugar content. You can also try unsweetened foods, and then try to sweeten them yourself so that you control the amount of sugar that you take. A healthy dessert alternative would be fruits, since they can satisfy your sweet tooth but at the same time provide you with vitamins and minerals.
• Saturated and trans fats – These types of fats are not just a no-no for diabetics, but also for everyone. Studies show that foods high in saturated and trans fats have higher risk to develop cardiovascular diseases. You should avoid high fat foods such as hotdogs, beef, sausages, bacon, processed foods, margarine, baked foods, liver, shellfish, egg yolks, and organ meats.

Now that you know the foods that you should and should not eat, you need to create a diabetic diet plan to make sure that you are sticking to your diet. Ask your dietitian for assistance in creating your meal plan.