

What is Diabetes?

Diabetes is a life­long disease that affects the way your body handles glucose, a kind of sugar, in your blood. More than 29 million Americans live with diabetes, both diagnosed and undiagnosed. Changing eating habits can be the most challenging aspect of diabetes self­ management, but diabetes is manageable. Managing diabetes means maintaining healthy blood sugar levels. Along with proper medication and physical activity, this also requires balancing the foods you eat.

Diabetes and Nutrition:

There is no one diet for all people with diabetes. There is, however, simple guidelines for eating healthfully that is similar to recommendations for heart health, cancer prevention, and weight management. To successfully manage diabetes, you need to understand how foods and nutrition affect your body. Food portions and food choices are the keystones for understanding how to manage your health with diabetes. Carbohydrates, fat, and protein need to be balanced to ensure blood sugar levels stay as stable as possible.
The keys to a healthy eating plan with diabetes are:
  • Eat a variety of foods. Choose foods from each food group every day, and don’t be afraid to try new foods.
  • Make half your plate fruits and vegetables. Fruit contains fiber, vitamins, and minerals and can satisfy your sweet tooth. Include more non­-starchy vegetables including leafy greens, asparagus, carrots, and broccoli each day. Also, choose whole fruit more often and juice less often.
  • Choose healthy carbohydrates. Increase the amount of fiber you consume by eating at least half of all grains as whole­grain foods each day. Brown rice, buckwheat, oatmeal, whole-wheat breads, and cereals are good sources of fiber.
  • Cut the salt. Use less salt and more pepper, herbs and seasoning. Eating less salt helps control high blood pressure, which is a common risk associated with diabetes.
  • Avoid skipping meals. Skipping meals can make you more hungry, moody, and unable to focus. Learn what works best for you. Some people like three meals a day, while others enjoy two meals and two snacks. Find an eating pattern that is healthy for you and stick with it.
  • Watch portions to manage your calorie intake. Keep a record of what you eat and drink, including the amounts. Also, get in the habit of weighing or measuring food portions at regular times.
