Diet Plan

Diabetic Diet Plan – 11 Foods Diabetic Patient Should Eat

diabetic diet plan

Diabetic is when someone’s blood glucose or blood sugar levels are excessively high. Increased hunger, thirst, urination, weariness, hazy eyesight, and unidentified weight loss are a few signs of the condition. The condition and its symptoms, however, can be managed by adhering to a carefully thought out diabetic diet.

Type 1 and type 2 diabetes are the two different kinds of the disease. Type 1 diabetes is a genetic ailment that usually appears in childhood, whereas type 2 is mostly a diet-related condition that develops over time. If you have type 1 diabetes, your immune system will target and kill the cells in your pancreas that make insulin.

Certain foods play a significant role in managing diabetes because they lower in blood sugar levels. Consuming foods that protect against diabetic complications like heart and kidney problems is also very advantageous.

diabetic diet

diabetic diet food list

Leafy Greens

Green veggies are very nutrient-dense and low in calories. They are perfect for diabetic diet. Since they contain little digestible carbohydrates, they also have a significant impact on blood sugar control.

Cinnamon

Cinnamon is well-known for its potent antioxidant qualities as well as its capacity to manage diabetes. Cinnamon can lower blood sugar levels and enhance insulin sensitivity.

Fatty Fish

Salmon, sardines and mackerel are 3 types of fishes that can be added in diabetic diet. These oily fish are excellent providers of DHA and EPA, two omega-3 fatty acids that have significant heart health advantages. Increasing these fats in the diet may be especially beneficial for diabetics, who have a higher risk of heart disease. DHA and EPA work to lessen inflammation related indicators.

Chia Seed

Chia seeds have a high fiber content but have fewer easily absorbed carbohydrates.  fiber present in these seeds reduces blood sugar levels. It achieves this by reducing the speed at which food passes through the intestines and is digested.

Greek Yogurt

Greek yoghurt can help diabetics maintain healthy blood sugar levels and lower their chance of developing heart disease. This is largely because they include probiotics. It should be part of a diabetic diet.

Flaxseeds & Garlic

Fiber made up of lignans is present in flaxseeds which improves blood sugar management and lowers the risk of heart disease and they are essential to be part of a diabetic diet. Garlic has some remarkable health advantages. It can lower LDL levels, blood sugar, and inflammation in persons with type 2 diabetes.

Apple Cider Vinegar

Apple cider vinegar is very low in carbohydrate as the sugar content in the fruit is fermented into acetic acid. Additionally, apple cider vinegar has been shown to reduce rising blood sugar levels and increase insulin sensitivity. It can also lower blood sugar levels by 20% when taken with meals that contain carbohydrates.

Strawberries

Strawberries could be great to be part of a diabetic diet. The reason that strawberries are red is because of the antioxidants that is called anthocyanins. These antioxidants have been demonstrated to lower insulin and lipid levels. Additionally, they lower the possibility of heart disease and higher blood sugar levels in those with type 2 diabetes.

Egg & Nuts

For those with diabetes, eggs are a great option. This is mainly due to the fact that one large egg only contains about half a gram of carbohydrates, which makes it unlikely that they would induce a spike in blood sugar.

All nuts contain fiber and are low in digestible fiber. Consuming nuts of all varieties can lower HbA1c and lessen inflammation. Additionally, it can reduce LDL cholesterol and blood sugar levels. Consequently, excellent for include in a diabetic diet plan.

Common Questions About Diabetic Diet

  • What can diabetics eat for breakfast?  They can have Millet Vegetable, Overnight Oatmeal, and high protein probiotic shakes. 
  • What are the worst foods for diabetics? White Sugar, Refined Flour, White Rice, White Salt, Pasteurized Milk. 
  • Are Fruits Safe To Eat? Fruits contain natural sugar, which a diabetic can consume in moderation. Some fruits, such as lemons, strawberries, avocados, and grapefruit, have a low GI.
  • What foods reduce diabetes fast? Fruits and Vegetables, nuts and high protein food help reduce diabetes. 
  • Is It Ok To Eat Carbs: When it comes to managing diabetes, carbs you eat play an important role. They impact your blood sugar, so remember that balance is key! There are three main types of carbohydrates in food—starches, sugar and fiber. As you’ll see on the nutrition labels for the food you buy, the term “total carbohydrate” refers to all three of these types. When it comes to choosing foods with carbs, the goal is to choose carbs that are nutrient-dense, which means they are rich in fiber, vitamins and minerals, and low in added sugars, sodium and unhealthy fats. (1)

a healthy diabetic diet to lose weight

Lose weight and keep you blood sugar steady with this healthy diabetes meal plan. (2)

Diabetic Diet Option 1Diabetic Diet Option 2
Breakfast
2 Eggs
1 slice whole-wheat toast
1 Tbsp sugar free jam
Snack
1 medium banana
1 Tbsp. peanut butter
Lunch
1 cup oat (raw weight) and 5 oz. chicken (Cooked weight)
Snack
1 low-fat cheese stick
1 cup raspberries
Dinner
1 medium salmon fillet and 1 cup vegetables
Breakfast
1 whole-wheat English muffin half
1/4 avocado, mashed
1 egg
1/2 cup grapes
Snack
2 Tbsp. raisins
2 Tbsp. unsalted peanuts
Lunch
6 oz. cooked beef
6 oz. protein Greek yogurt
Snack
1/4 cup hummus
1 cup carrot sticks
Dinner
5 oz. cooked chicken
1 cup raspberries
Diabetic Diet Option 3Diabetic Diet Option 4
Breakfast
3 scrambled eggs with spinach
Snack
4 oz. feta cheese
7 reduced-fat wheat crackers
1/2 cup grapes
Lunch
5 oz. cooked chicken breast
1 cup carrot sticks
1 Tbsp. light ranch dressing
Snack
2 Tbsp. raisins
2 Tbsp. unsalted peanuts
Dinner
1 medium salmon
1 cup whole strawberries
Breakfast
1 whole-wheat English muffin half
1/4 avocado, mashed
1 egg
1/2 cup grapes
Snack
1 cup carrot sticks
1 Tbsp. light ranch dressing
Lunch
1 cup oat
1 medium banana
1 scoop protein shake
Snack
1/4 cup hummus
1 cup green bell pepper strips
Dinner
1 medium mackerel fillet
1 cup mixed vegetable

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