Bland. Boring. These words shouldn’t describe your meals when you have diabetes. You can eat delicious foods that will help you control your diabetes. Here are 10 quick ideas for eating well when you have diabetes.
Quinoa: Every day, about half of the grains you eat should be whole grains. There are the go-to whole
grains—oats, wheat, corn, and rice. And then there’s quinoa, the seemingly unpronounceable whole grain.
It’s said “keen-wah,” and you should try it to spice up
your whole grain selection. Quinoa is very nutritious,
and it gives you a lot of what your body needs: carbs,
fats, proteins, fiber, B vitamins, and magnesium. All in
one tiny grain.
Peanut Oil: This oil has a great flavor, and it’s also
a monounsaturated fat, meaning that it’s a terrific
source of good fat. Monounsaturated fats can lower
your bad cholesterol level (the LDL level). Peanut oil
is great for sautéing.
Dining Out Strategy: Make an action plan of how you’ll handle eating at restaurants. That can involve researching the menu ahead of time to plan what
you’ll eat, or deciding that you can have dessert if
you split it with someone. Also, don’t be timid about
asking the fat and calorie content of dishes. Having diabetes doesn’t mean that you can’t enjoy a night out
and make healthy choices.
Beans: Black beans, kidney beans, garbanzo beans, and more—they’re all good food choices for you. Beans can help reduce your bad cholesterol, and they help you avoid blood glucose peaks after eating.
Moderation and Consistency: A diabetes diet doesn’t have to be complicated. Keep two main principles in mind:
• Everything in moderation. A diabetes diet is actually a very well-balanced diet that avoids excess in any area—fats, carbs, etc.
• Be consistent. One of the best ways to control your blood glucose level is to eat about the same amount
of food every day—and eat it at about the same time. Set up a meal and snack schedule and stick to it.
Variety: Keep your eye out for tasty, healthy recipes. Experiment with new dishes. Buy a diabetes cookbook.
Yes, eating when you have diabetes can be challenging—
so challenge yourself to keep it interesting.
Salmon: Other meats—especially red meat—can be
very high in saturated fat. Eat fish such as salmon a couple of times a week to cut back on your fat. Salmon is also a good source of omega-3, which can lower your bad cholesterol (LDL).
Go Green: Eat lots of dark green vegetables, such as broccoli and brussels sprouts. Dark green veggies have
a high magnesium content, which is good for people
Small Plates: Portion control can be a matter of tricking yourself. Serve your meals on a smaller plate so that it looks like more food—and you’ll end up eating less.
Talk to a Registered Dietitian: There are people out there who want to make it easy for you to eat when you have diabetes. Meet with a registered dietitian (RD) who can help you plan and manage your diabetes diet.
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