What to eat and what not to eat

By benjimon Latest Reply 2010-03-11 09:00:45 -0600
Started 2010-03-07 05:57:06 -0600

I'm new to this site, and Im probably asking a question that's been asked many times already.
What should my diet consist of, what carbs should I be eating? Brown or white bread? Baked potato? Pasta?
Are they any foods that appear to be good, but are really bad.
I think I read somewhere that my diet should be 40+% fat, is this right?

Any other eating and meal tips are welcome.

Also can anyone recommend any diabetic diet books?


21 replies

griz104 2010-03-08 06:52:30 -0600 Report

Like yourself when i was diagnosed with Diabetes i was searching for something also and found this site.. It is a amazing site and the people will lift you up on down days and bring you down on good days! Just kidding on the last part.. anyway i found a great book on here and bought it from Amazon.. it gives me everything week by week for a full year.. It gives you grocery list and menu for the entire week and i found it extremely helpful!! The name of the book is "Healthy Calendar Diabetic cooking" and is recommend by the American Diabetes association.. check it out as it was very helpful to me…

spiritwalker 2010-03-07 15:30:49 -0600 Report

Anything I say would be repeating what has been said. You have all the answers in the posts shared above. Good luck.

rankearl 2010-03-07 12:52:23 -0600 Report

counting carbs is the best way to help your blood sugars stay level lokk in this site caloireKing.com it is free godluck ((HUGS)) julie

Kirla 2010-03-07 12:48:07 -0600 Report


We are all different. Some people can eat whole grains and some can’t. Some can eat the ADA way of 45-60 grams of carbs each meal and the 15 or 30 for snacks and some have to limit their intake to less than 100 grams of carbs. Some less than 75, some less than 50, some less than 30. You need to find out what works for you.

I post my story for anyone to read here. http://kirla.wordpress.com/

I believe when first diagnosed you should be drinking lots of water and eating lots of vegetables. Even if you have to force them down everyday. I found that I could eat them a lot better if they are stir-fried. I now mix them up with my Chana Dal. Tastes great.

How you figure what to eat, is to test your blood sugar before and after each meal. If the food you eat is spiking your blood sugar, try cutting out the starchy carbs next time and test before and after you eat.

I found that oatmeal, pasta, All breads, potatoes, and most foods with more than 5-6 net carbs per serving spikes my blood sugar more than 100 points 1-2 hours after eating. So I don’t eat them anymore.

One of the best places I found on how to test your blood sugar is here http://loraldiabetes.blogspot.com/2006/10/tes... I believe you should read as much as you can, of what the man writes. I believe his blog is one of the best.

I was diagnosed one year ago and by following what I wrote in my blog. I was able to find what helps me. I believe that a lot of people if they eat the way I do, will have similar results. I read so many stories about people trying to eat the ADA way, taking lots and lots of meds and struggling everyday trying to get this under control.

I feel guilty reading there stories, because everything I did resulted in getting my blood sugar under control. I made some mistakes but listening to my meter I found my way. I found having diabetes has saved my life. I always figured I was going to have the heart attack and maybe a triple bypass some day. Now not only is my blood sugar under great control, my blood pressure and cholesterol is also great. I even found that doing it was easy.

Good luck

dietcherry 2010-03-07 12:15:52 -0600 Report

Hey Benjimon! I agree that you need to see a dietician who can make you an individualized meal plan based on your meds, caloric intake needs, exercise routine, etc. Good luck! Renee :)

trey66 2010-03-07 08:26:57 -0600 Report

Try this list, this may help in you picking the right foods and amounts.

Diabetic Food Exchange

Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals:
1/2 cup Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 cup Raw vegetables or salad greens
1/2 cup Vegetable juice
If you’re hungry, eat more fresh or steamed vegetables.
Fat-Free and Very Low fat Milk contains 90 calories per serving. One serving equals:
1 cup Milk, fat-free or 1% fat
3/4 cup Yogurt, plain non fat or low fat
1 cup Yogurt, artificially sweetened
Very Lean Protein choices have 35 calories and 1 gram of fat per serving. One serving equals:
1 ounce Turkey breast or chicken breast, skin removed
1 ounce Fish fillet (flounder, sole, scrod, cod, etc.)
1 ounce Canned tuna in water
1 ounce Shellfish (clams, lobster, scallop, shrimp)
3/4 cup Cottage cheese, non fat or low fat
2 each Egg whites
1/4 cup Egg substitute
1 ounce Fat-free cheese
1/2 cup Beans- cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein
Fruits contain 15 grams of carbohydrate and 60 calories. One serving equals:
1 small Apple, banana, orange, nectarine
1 medium Fresh peach
1 Kiwi
1/2 Grapefruit
1/2 Mango
1 cup Fresh berries (strawberries, raspberries or blueberries)
1 cup Fresh melon cubes
1/8 th Honeydew melon
4 ounces Unsweetened Juice
4 teaspoons Jelly or Jam
Lean Protein choices have 55 calories and 2-3 grams of fat per serving. One serving equals:
1 ounce Chicken- dark meat, skin removed
1 ounce Turkey- dark meat, skin removed
1 ounce Salmon, Swordfish, herring
1 ounce Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 ounce Veal, roast or lean chop*
1 ounce Lamb, roast or lean chop*
1 ounce Pork, tenderloin or fresh ham*
1 ounce Low fat cheese (3 grams or less of fat per ounce)
1 ounce Low fat luncheon meats (with 3 grams or less of fat per ounce)
1/4 cup 4.5% cottage cheese
2 medium Sardines
* Limit to 1-2 times per week
Medium Fat Proteins have 75 calories and 5 grams of fat per serving. One serving equals:
1 ounce Beef (any prime cut), corned beef, ground beef **
1 ounce Pork chop
1 each Whole egg (medium) **
1 ounce Mozzarella cheese
1/4 cup Ricotta cheese
4 ounces Tofu (note this is a Heart Healthy choice)
** choose these very infrequently
Starches contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:
1 slice Bread (white, pumpernickel, whole wheat, rye)
2 slice Reduced calorie or "lite" Bread
1/4 (1 Ounce) Bagel (varies)
1/2 English muffin
1/2 Hamburger bun
3/4 cup Cold cereal
1/3 cup Rice, brown or white- cooked
1/3 cup Barley or couscous- cooked
1/3 cup Legumes (dried beans, peas or lentils)- cooked
1/2 cup Pasta- cooked
1/2 cup Bulgar- cooked
1/2 cup Corn, sweet potato or green peas
3 ounce Baked sweet or white potato
3/4 ounce Pretzels
3 cups Popcorn, hot air popped or microwave (80% light)
Fats contain 45 calories and 5 grams of fat per serving. One serving equals:
1 teaspoon Oil (vegetable, corn, canola, olive, etc.)
1 teaspoon Butter
1 teaspoon Stick margarine
1 teaspoon Mayonnaise
1 Tablespoon Reduced fat margarine or mayonnaise
1 Tablespoon Salad dressing
1 Tablespoon Cream cheese
2 Tablespoons Lite cream cheese
1/8th Avocado
8 large Black olives
10 large Stuffed green olives
1 slice Bacon

Deborah L
Deborah L 2010-03-07 09:05:40 -0600 Report

Trey, thank you for the list. I've been wanting something like that because grocery shopping and reading labels is driving me nuts. I'm still new at this and haven't learned yet how to not go into shock when I see carbohydrate, sugar, and ingredients. I really thought I was eating well before. I've been clueless about exactly what to buy and eat since being diagnosed.

You also gave me an eye opener about the meat portion size being one ounce. I even looked it up on a website in case you (hopefully) made a mistake. LOL

I found a website with this list on it so it's easier to copy/paste/print for putting in my purse and on my fridge.


10fluffy35 2010-03-07 11:19:37 -0600 Report

I have a hard time understanding the meat portions.
If you eat 1 oz of tuna , you don't even need a dish.
You could eat it off the spoon. I thought you should
never eat more than 3 oz. at a meal. I need the
protein to keep my weight up.

trey66 2010-03-07 12:11:40 -0600 Report

This is just something to go by, it not set in stone I use this list and the meat portion I eat is 3oz, you should eat according to your weight and body size. I also see a nutritionist on a regular basis… I can only share the thing that works for me. I went from a size 42 pants to 38 pant in 6 weeks. I noticed the loss when I put on a pair of my sons pants and they fit.

Roy531 2010-03-07 07:09:46 -0600 Report

Read the labels. On the bread you have to be careful when some say whole wheat if you look at the label they use the same enriched wheat flour instead of the whole wheat or whole grain, they just add a food color to it to make it brown. My dietician told use to read labels. If you get a good dietician they will tell you how many carbs you should have, mine told me 150 carbs a day, your might be different. Go to a diabetes education class they can help a lot.

MAYS 2010-03-07 06:58:42 -0600 Report

I have a few books in pdf format among them,
" Diabetes DeMystified " and a few others explaining Diabetes and it's Complications, as well as books on Food and Nutrition.
If you would like a copy of the books that I mentioned which explains diabetes and it's causes and nutrition send me a message (friend invite) and I'll forward them to you, ASAP, free of charge.

Crashnot 2010-03-07 06:45:15 -0600 Report

The complicated version is "Complex Carbs" along with protein and fat. Complex means green veggies, plus veggies, Fruit, and whole grains. The more refined the food is, the simpler the carbs are and the faster your body will absorb them and spike your sugars. A very good book to get to help absorb all this is one about the Glycemic Index. I don't really have a favorite, but if you go to Amazon and type that in, you'll get piles of choices. They list the High (simple carb) and Low Glycemic foods that will help you manage your diabetes and hopefully stay off medications.

hbkunkel 2010-03-07 06:19:25 -0600 Report

Welcome Ben! Think brown - wheat pasta, wheat bread, brown rice, sweet potatoes, and go one step farther and make sure they are made from whole grains. Your best bet is to get an appointment with a dietician. Good luck.