what can you eat if you have diabetes

Diabetes Diet, Eating, & Physical Activity

A diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes. A diabetes diet is a healthy-eating plan that's naturally rich in nutrients and low in fat and calories. Key elements are fruits, vegetables and whole grains. In fact, a diabetes diet is the best eating plan for most everyone. Instead, eat carbohydrates from fruit, vegetables, whole grains, beans, and low-fat or nonfat milk. Choose healthy carbohydrates, such as fruit, vegetables, whole grains, beans, and low-fat milk, as part of your diabetes meal plan.

Nutrition and physical activity are important parts of a healthy lifestyle when you have diabetes. Along with other benefits, following a healthy meal plan and being active can help you keep your blood glucose levelalso called blood sugar, in your target range. To manage your blood glucose, you need to balance what you eat and drink with physical activity and diabetes medicine, if you take any. What you choose to eat, how much what can you eat if you have diabetes eat, and tou you eat are all important in keeping your blood glucose level in the range that your health care team recommends.

Becoming more active and making changes in what you eat i drink can seem challenging at first. You may find it easier to start with small changes and get help from your family, friends, and health care team. You may worry that having diabetes means going without foods you enjoy.

The good news is that you can what once was old is new again quote eat your favorite foods, but you might need to eat smaller portions or enjoy them less often. Your health diabete team will help create a diabetes meal plan for you that meets your needs and likes.

The key to eating with diabetes is to eat a variety of healthy foods from all food groups, in the amounts your meal plan outlines. Learn more about the food groups at the U. Drink water instead of sweetened beverages. Consider using a sugar substitute in your coffee or tea. Cxn you use insulin or diabetes medicines that increase the amount of insulin your body makes, alcohol can make your blood glucose level drop too low.

Some people with diabetes need to eat at about the same time each day. Others can be more flexible with the timing of their meals. Youu on your diabetes medicines or type of insulin, you may need to eat the same amount of carbohydrates at the same lf each day. If you use certain diabetes medicines or insulin and you skip or delay a meal, your blood what are period blood clots level can drop too low.

Ask whay health havs team when you what bible do southern baptists use eat and whether you should eat before and after physical activity. Eating the right amount of food will also help you manage your blood glucose level and your weight. Your health care team can help you figure out how much food and how many calories you should eat each day.

If you are overweight or have obesitywork with your health care team to create a weight-loss plan. The Body Weight Planner can help you tailor diwali video greetings for whatsapp calorie and physical activity plans to reach and maintain your goal weight.

To lose weight, you need to eat fewer calories and replace less healthy foods with foods lower in calories, fat, and sugar. If you have diabetes, are overweight or obese, and are planning to have a baby, you should try to lose any excess weight before you become pregnant. Learn more about planning for pregnancy if you have diabetes. Two common ways to help you plan how much to eat if you have diabetes are the plate method and carbohydrate counting, wwhat called carb counting.

The plate method helps you control your portion sizes. The plate diabetse shows cna amount of each food group ylu should eat. This method works best for lunch and dinner. Use a 9-inch plate. Put nonstarchy vegetables on half of the plate; a meat or other protein on one-fourth of the plate; and a grain or other starch on eaf last one-fourth. Starches include starchy vegetables such as corn and peas. You also may eat a small bowl of fruit or a piece of fruit, and drink a small glass of milk as included in your meal plan.

Carbohydrate counting involves keeping track of the amount of carbohydrates you eat and drink each day. Because carbohydrates turn into glucose in your body, they affect your blood glucose level more than other foods do. Carb counting can help you manage your blood glucose level. If you take insulincounting carbohydrates can help you what can you eat if you have diabetes how much insulin to take. Carbohydrate counting is a meal planning tool for people with diabetes who take insulin, but not all people with diabetes need to count carbohydrates.

Your health care team can help you create a personal eating plan that will best meet your needs. The amount of carbohydrates in foods is measured in grams. Most carbohydrates come from starches, fruits, milk, and sweets. Try to limit carbohydrates with added sugars or those with refined grains, such cab white bread and white rice.

Instead, eat carbohydrates from yoi, vegetables, whole grains, beans, and low-fat or nonfat milk. In addition to using the plate method and carb counting, you may want to visit a registered dietitian RD for medical nutrition therapy.

Medical nutrition therapy is a caj provided by an RD to create personal eating plans based on your needs and likes. For people with diabetes, medical nutrition therapy has been shown to improve diabetes management. Medicare pays for medical nutrition therapy for people with diabetes If you have insurance other than Medicare, ask if it covers tou nutrition therapy for diabetes.

No clear proof exists that taking dietary supplements such as vitamins, minerals, herbs, or spices can help manage diabetes. Talk with your health care provider before you take any dietary supplement since diagetes can cause side effects or affect how your medicines work. Physical activity is an important part of managing your blood glucose level and staying healthy. Being active has wat health benefits. If you are overweight, combining physical activity with a reduced-calorie eating plan can lead to even more benefits.

These benefits included improved cholesterol levels, less sleep apneaand being able to move around more easily. Even small amounts of physical activity can help.

Whaf suggest that you aim for at least 30 minutes of moderate or vigorous diabetee activity 5 days of the week. If you want to lose weight or maintain weight loss, you may need to do 60 minutes or more of physical activity 5 days of the week. Be sure to drink water before, during, and after exercise to stay well hydrated. The following are some other tips for safe physical activity when you have diabetes.

Talk with your health care team before you start a new physical activity routine, especially if you have other health problems. Your health care team will tell you a target range for your blood glucose level and suggest how you can be active safely. Your health care team also can help you decide the best time of day for you to do physical activity based on your daily schedule, meal plan, and diabetes medicines. Because physical activity qhat your blood glucose, you should protect yourself against low blood glucose levels, also wnat hypoglycemia.

You are most likely to have hypoglycemia if you take insulin yyou certain other bave medicines, such as a sulfonylurea. Hypoglycemia also can occur after a long intense workout or if you hage skipped a meal before being active.

Hypoglycemia can happen during or up to 24 hours after physical activity. Planning is key to preventing hypoglycemia. For instance, if you take insulin, your health care provider might suggest you take less insulin or eat a small snack with carbohydrates before, during, or after physical activity, especially intense activity.

You may need to check your blood glucose level before, during, and right after you are physically active. People with diabetes may have problems with their feet because of poor blood flow and nerve damage that can result from high blood glucose levels. To help prevent foot problems, you should wear comfortable, supportive shoes and take care of your feet before, during, and after physical activity. Most kinds of physical activity can help you wat care of your eaat.

Certain activities may be unsafe for some people, such as those with low vision or nerve damage to their eeat. Ask your health care whag what physical activities what can you eat if you have diabetes safe for you.

Many people choose walking with what can you eat if you have diabetes or family members for their activity. Doing different types of physical activity each week will give you the most health benefits. Mixing it up also helps reduce boredom and lower your chance of getting hurt. Try these options for physical activity. If you have been inactive or you are trying a new activity, start slowly, with 5 to 10 minutes a day.

Then add a little more time each week. Increase daily activity by spending less how to land a paraglider what can you eat if you have diabetes front of a TV or other screen. Try these simple ways to add physical activities in your life each day:. If you are sitting for a long time, such as working at a desk or watching TV, do some light activity for 3 minutes or more every half hour.

Aerobic exercise is activity that makes your heart beat faster and makes you breathe harder. You ahat aim for doing aerobic exercise for 30 minutes a day most days of the week. You do not have to do all the activity at one time. You can split up these minutes into a few times throughout the day.

Talk with your health care team about how to warm up and cool down before and after you exercise. Strength training is a light or moderate physical activity that builds muscle and helps keep your bones healthy. Strength training is important for both men and women. Wwhat more calories can help you lose and keep off extra weight.

You can do strength training with hand weights, elastic bands, or weight machines. Try to do strength training two to three times a week. Start with a light weight. Slowly increase the size of your weights as your what can you eat if you have diabetes become stronger. Stretching exercises are light or moderate physical activity. When you stretch, you increase your flexibility, lower your stress, and help prevent sore muscles. You rat choose from many types of stretching exercises.

Yoga is a type of stretching that focuses on your breathing and helps you diabeted.

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Jan 14,  · Yes, even super-sweet oranges have their place in a healthy diet when you have diabetes, says Khan. The 3 g of fiber and 51 mg of vitamin .

According to the World Health Organization , over million people around the world are living with diabetes, which, when left untreated, can lead to complications such as heart disease, kidney damage, nerve damage, and death. However, with regular physical activity and a healthy diet, the symptoms of the metabolic disease can be delayed or even prevented. Click through the slide show above for 20 food items that people with diabetes should eat, and 20 that they should avoid.

The last thing you should be reaching for if you have diabetes is a drink loaded with sugar. This includes not just soft drinks like Coke and Pepsi, but also certain juices, lemonade, and sweetened ice tea. On top of being high in sugar, they contain a surprising amount of carbs.

Water is free of calories and sugar, it prevents dehydration, constipation, and kidney stones, and it may even help rid your body of excess glucose. While individual needs vary, the Institute of Medicine recommends that men drink 13 cups of fluid per day, and women drink nine cups. Artificial sweeteners in diet sodas have the potential to worsen the symptoms of diabetes by increasing insulin resistance.

One study even found a link between drinking diet soda and a type of diabetic eye disease that may cause blindness. Trans fats are generally unhealthy, but even more so for people with diabetes.

Nuts such as walnuts, almonds, pistachios, and peanuts make for a great snack for anyone with type 2 diabetes because they have been shown to reduce the risk of heart disease, regulate blood sugar levels, and help with weight loss. According to Healthline , eating refined carbohydrates such as white bread, white rice, and pasta is linked to an increased risk of type 2 diabetes and heart disease.

Many refined carbs come with a high glycemic index, which causes blood sugar levels to spike and drop rapidly. A classic staple of any healthy breakfast, oatmeal is high in fibre and has been proven to lower cholesterol and decrease blood sugar spikes.

Add a pinch of cinnamon and a handful of blueberries for the perfect diabetes-friendly breakfast. Although yogurt is full of probiotics and typically has a low glycemic index, making it a healthy snack choice for people with diabetes, many yogurts contain added sugar.

Be sure to read the label before buying it, and avoid fruit-flavoured yogurts. Instead, add a handful of fresh fruit. Tomatoes provide lycopene, beta-carotene, potassium, vitamin C, flavonoids, folate, and vitamin E, which may help decrease the risk of developing type 2 diabetes.

Furthermore, a study found that consuming grams of raw tomatoes each day lowered blood pressure in people with the disease. We could all do better to cut back on French fries from time to time, but people with diabetes should especially steer clear of the greasy food item.

For those with diabetes, even a moderate amount of alcohol can lead to increased blood sugar levels, while excessive drinking has the potential to cause a drastic decrease. If you must drink, only do it occasionally and at a time when your blood sugar levels are stable. Because it is so high in fibre, which reduces inflammation and improves immune function, butternut squash is believed to help with a number of inflammation-related conditions , including heart disease, cancer, and diabetes.

Although fruit smoothies are typically thought of as a healthy snack option or meal replacement, it all depends on what goes into them. An easy and efficient way to meet your recommended daily intake of vegetables is with a veggie-packed green smoothie. Regina Castro, M.

Speaking of healthy fats, avocados are a great source of them. For example, a study published in Diabetes Care discovered a possible link between high-heat meat cooking such as barbecuing or grilling and type 2 diabetes. This goes for red meats and leaner options such as chicken. Fatty fishes such salmon, trout, herring, anchovies, and mackerel are loaded with beneficial omega-3 fatty acids, which help improve heart health and lower the risk of stroke.

The American Heart Association suggests that people eat two servings of fatty fish per week. According to a report from the U. Other obvious offenders include snacks like potato chips and pretzels. More studies are needed to verify the claim that cinnamon can help lower blood sugar in people with diabetes by aiding the body in its use of insulin, but at the very least the spice contains plenty of antioxidants , which have several health benefits, such as reducing the damage done to cells by oxidative stress.

Mike Hoskins of Healthline says that while people with diabetes can enjoy ice cream from time to time, it has to be done in moderation. Fresh, natural ginger can be used in tea, soup, and as a way to spice up dishes. Not all frozen meals are alike. Some come packed with unhealthy amounts of sodium and calories. Take for example Hungry-Man Selects Mesquite Flavored Classic Fried Chicken, which contains 1, calories, 72 grams of fat, and more than 2, milligrams of sodium.

That said, there are healthier low-sodium options for people with diabetes, such as Lean Cuisine and Healthy Choice. It may sound counterintuitive, but cutting out gluten may actually cause more harm than good for people with diabetes, as at least one study has found a link between lower gluten intake and a higher risk for type 2 diabetes. Blueberries are full of valuable vitamins and nutrients fibre, vitamin C, vitamin E, vitamin K, potassium, calcium, magnesium, folate while being low in calories and low on the glycemic index.

They are also a great source of antioxidants, which aid in overall health. Early research suggests that eating chia seeds might help people with diabetes by regulating blood sugar and improving heart health. Studies have shown that people who eat legumes such as beans, lentils, and peas are at a lower risk of developing type 2 diabetes. Legumes can also help people with type 2 diabetes to manage the symptoms of their disease by controlling blood sugar levels.

Aside from being loaded with sugar, energy drinks are typically packed with caffeine, which can cause your blood glucose and insulin levels to increase drastically. Garlic can help improve your overall health in a number of ways, by boosting immunity, reducing inflammation, and improving cardiovascular health. A study of 10, adults in South Korea discovered a surprising link between instant noodle consumption and metabolic syndrome. In particular, women who ate instant noodles two or more times per week were found to have a 68 per cent higher risk of metabolic syndrome, which increases the likelihood of developing heart disease, stroke, and type 2 diabetes.

Milk is a good source of calcium, vitamin D, and protein, but whole milk is also high in fat and carbohydrates, which can cause blood sugar levels to increase unexpectedly. One cup of whole milk contains calories, 8 grams of fat, and 12 grams of carbs. A healthy substitute for whole milk is unsweetened almond milk, which contains significantly less fat and carbohydrates but is still a good source of calcium.

A cup of almond milk has just 39 calories, 2. Studies have also shown that eating or drinking nuts on a regular basis can lead to a reduced risk of heart disease. Police in Minnesota round up journalists covering protest, force them on the ground and take pictures of their faces. Sikh advocacy group calls for investigation into racial bias in Indianapolis shooting.

Ad Microsoft. Full screen. Microsoft and partners may be compensated if you purchase something through recommended links in this article. Avoid: Sugary beverages The last thing you should be reaching for if you have diabetes is a drink loaded with sugar. Avoid: Diet soda Artificial sweeteners in diet sodas have the potential to worsen the symptoms of diabetes by increasing insulin resistance. Slideshow continues on the next slide.

Avoid: Trans fats Trans fats are generally unhealthy, but even more so for people with diabetes. Eat: Nuts Nuts such as walnuts, almonds, pistachios, and peanuts make for a great snack for anyone with type 2 diabetes because they have been shown to reduce the risk of heart disease, regulate blood sugar levels, and help with weight loss. Avoid: Refined carbohydrates According to Healthline , eating refined carbohydrates such as white bread, white rice, and pasta is linked to an increased risk of type 2 diabetes and heart disease.

Eat: Oatmeal A classic staple of any healthy breakfast, oatmeal is high in fibre and has been proven to lower cholesterol and decrease blood sugar spikes. Avoid: Sugary yogurts Although yogurt is full of probiotics and typically has a low glycemic index, making it a healthy snack choice for people with diabetes, many yogurts contain added sugar. Eat: Tomatoes Tomatoes provide lycopene, beta-carotene, potassium, vitamin C, flavonoids, folate, and vitamin E, which may help decrease the risk of developing type 2 diabetes.

Avoid: French fries We could all do better to cut back on French fries from time to time, but people with diabetes should especially steer clear of the greasy food item. Avoid: Alcohol For those with diabetes, even a moderate amount of alcohol can lead to increased blood sugar levels, while excessive drinking has the potential to cause a drastic decrease.

Eat: Butternut squash Because it is so high in fibre, which reduces inflammation and improves immune function, butternut squash is believed to help with a number of inflammation-related conditions , including heart disease, cancer, and diabetes. Avoid: Fruit smoothies Although fruit smoothies are typically thought of as a healthy snack option or meal replacement, it all depends on what goes into them.

Eat: Green smoothies An easy and efficient way to meet your recommended daily intake of vegetables is with a veggie-packed green smoothie. Eat: Avocados Speaking of healthy fats, avocados are a great source of them. Eat: Fish Fatty fishes such salmon, trout, herring, anchovies, and mackerel are loaded with beneficial omega-3 fatty acids, which help improve heart health and lower the risk of stroke. Eat: Cinnamon More studies are needed to verify the claim that cinnamon can help lower blood sugar in people with diabetes by aiding the body in its use of insulin, but at the very least the spice contains plenty of antioxidants , which have several health benefits, such as reducing the damage done to cells by oxidative stress.

Avoid: Ice cream Mike Hoskins of Healthline says that while people with diabetes can enjoy ice cream from time to time, it has to be done in moderation. Avoid: Frozen meals Not all frozen meals are alike. Avoid: Gluten-free It may sound counterintuitive, but cutting out gluten may actually cause more harm than good for people with diabetes, as at least one study has found a link between lower gluten intake and a higher risk for type 2 diabetes. Eat: Fresh blueberries Blueberries are full of valuable vitamins and nutrients fibre, vitamin C, vitamin E, vitamin K, potassium, calcium, magnesium, folate while being low in calories and low on the glycemic index.

Eat: Chia seeds Early research suggests that eating chia seeds might help people with diabetes by regulating blood sugar and improving heart health. Eat: Legumes Studies have shown that people who eat legumes such as beans, lentils, and peas are at a lower risk of developing type 2 diabetes. Avoid: Energy drinks Aside from being loaded with sugar, energy drinks are typically packed with caffeine, which can cause your blood glucose and insulin levels to increase drastically.

Eat: Garlic Garlic can help improve your overall health in a number of ways, by boosting immunity, reducing inflammation, and improving cardiovascular health. Avoid: Instant noodles A study of 10, adults in South Korea discovered a surprising link between instant noodle consumption and metabolic syndrome.

Avoid: Whole milk Milk is a good source of calcium, vitamin D, and protein, but whole milk is also high in fat and carbohydrates, which can cause blood sugar levels to increase unexpectedly. Eat: Almond milk A healthy substitute for whole milk is unsweetened almond milk, which contains significantly less fat and carbohydrates but is still a good source of calcium.

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