Carbohydrates are found in foods such as grains, fruit, dairy, legumes, and sweets.
Use aglucometerto monitor your blood sugar at home.
There are many types ofmeal plansthat can help you lose weight.
Brianna Gilmartin / Verywell
Spend some time understanding some of the best ways to eat for diabetes to get you jump started.
What Are the Best Ways to Eat for Diabetes?
Educate yourself as much as you’re free to about nutrition.
hey note that exact portions differ from person to person based on calorie needs, weight, etc.
Here are some great ways to get started.
Its emphasis is onincreasing non-starchy vegetables, whole grains, and lean protein.
The plate method can help you increase fiber intake.
Feeling full more quickly can help to reduce your calorie intake and aid in weight loss.
High-fiber foods are also often rich in vitamins and minerals, which boosts your nutrition.
To practice the plate method, simply divide your plate into three.
Your portion should be about 1 cup or about a fist full.
Depending upon your calorie needs, you may be able to increase your intake of fats, too.
If you are still hungry after this meal, have another helping of non-starchy vegetables.
Be sure to eat slowly and enjoy your food.
Eating a consistent carbohydrate diet can help to keep your blood sugars steady and prevent fluctuations.
Being consistent helps to keep your blood sugars steady.
Limit Certain Types of Food
Limiting certain types of food applies to all people who have diabetes.
In addition, they contain very little nutrition and are rich in calories that can cause weight gain.
The portion of fruit and how you eat fruit should be carefully considered.
Aim to avoid fruit juice altogetherunless your blood sugar is low.
Replace white bread, pasta, and bagels for whole grains such as whole-grain bread or whole-grain pasta.
These changes can help to regulate your blood sugar, increase your fiber intake, and boost your nutrition.
Keep in mind that, although you’ve swapped refined carbohydrates for whole grains, portions still matter.
The portion of carbohydrates still matters both for calorie control and blood sugar control.
One serving of carbohydrates is about 15g.
Most people can have about 45g of carbohydrates per meal.
Here are some portions:
How Can I Incorporate My Diabetes Diet Into Everyday Life?
If you are unable to meet with someone, approach your new way of eating in small steps.
If you are feeling overwhelmed with all this information, start small.
Head to the food store and pick up some healthy items.
Secondly, get rid of your temptations.
Toss the cookies, cake, juice, and chips.
If it’s not there, you could’t have it.
If you want to indulge from time-to-time, make it an outing.
Go out for ice cream after a walk.
You’ll appreciate it more.
Be patient, though.
It takes time to create new habits.
Remember that any change you could make is worth your effort.
Even the smallest change can help to improve your energy and blood sugar.
Make realistic goals for yourself.
The next week, focus on lunchadd vegetables to your sandwich or pack a small baggy of cut-up vegetables.
After another week or so, decide to make dinner two nights per week and practice the plate method.
Once you start to feel better, you’ll want to continue to make changes.
Think about it: What you eat is a major part of your everyday life.
We are constantly being tested to make healthy choices.
A diabetes “diet"is not a temporary thing.
Adjusting to a new way of eating takes some time, and you may slip once in a while.
Allow yourself to make some mistakes and move on.
If You Need Help
As with anything new, sometimes we need help.
Don’t hesitate to contact your certified diabetes educator or registered dietitian if you need help.
They are the experts and they are there to help you.
you could also use online resources, such asVerywell for inspiration, tips, and more education.
If you are looking for more information, consider finding someone else who has diabetes for motivation and inspiration.
A Word From Verywell
Eatinga healthy dietis one of the most important ways to manage diabetes.
While it may seem difficult, it is controllable.
America has jumped on the healthy eating bandwagon.
Utilize all the resources you have at hand.
Set small, tangible goals, and embrace all your wins.
you’re free to eat healthy and enjoy it too.
Frequently Asked Questions
There are no off-limit foods for people with diabetes.
In fact, people with diabetes need fast-acting sugar to treat hypoglycemia.
Sugar quickly raises blood glucose levels.
However, when blood sugar is not low, people with diabetes should limit their sugar intake.
National Library of Medicine.
American Diabetes Association.Get to know carbs.
American Diabetes Association.What is the Diabetes Plate?
