Recommended Diabetic Food

The foods that are included in the meal plan should provide nutrition quality over food quantity. The calories consumed should be nutrient rich as opposed to empty and non-nutritious.

A generously portioned diet plan will help meet blood sugar goals without causing extreme highs and lows.

Diabetic food included in a diabetes diet plan include the following healthy options.

Grains and Starches are a large portion of consumed carbohydrates. Whole grains, which are complex, are a healthier alternative to simple carbohydrates.

Complex carbohydrates enter the blood stream slowly, reducing blood sugar spikes. Six to eight servings each day, over the period of five to six meals, is recommended.

One serving of carbohydrate is equal to one slice of bread, half a cup of pasta, or half a cup of a high-starch vegetable such as potatoes or corn.

Vegetables are an excellent source of fiber and vitamins. Each day three to five servings are recommended.

A serving can be one cup of raw vegetables or half a cup of cooked. Nutrient rich selections are carrots, broccoli, lettuce, spinach, cabbage, cucumbers, and tomatoes.

Fruits, although healthy, can contain mostly carbohydrates and natural sugars that can spike blood sugar.

Fruits can be eaten in conjunction with a protein for a snack or preceding exercise for optimal benefits.

Guidelines recommend two to four servings per day.

 A serving is a small piece of raw fruit or half a cup of no sugar added canned fruit.

Good fruit choices are apples, bananas, peaches, grapes, melons, and berries.

Dairy products should be minimized to two or three servings a day. Choose low-fat varieties of milk, cheeses, and yogurt.

Protein is a valuable source of energy and nutrients. Protein can be lean meat, fish, peanut butter, eggs, cheese, and tofu. The diet should include two to three servings per day, with the daily total of approximately six ounces.

A three ounce serving can be visually compared to a deck of cards; a one- ounce serving is equal to a tablespoon of peanut butter or one small egg.

Healthy fats can be beneficial to lowering cholesterol levels, a common problem in diabetics. Mono unsaturated and polyunsaturated fats are considered healthy fats, but should be consumed in moderation because of their high calorie value.

Examples of healthy fats are avocados, pecans, walnuts, almonds, and olives.

Peanut, olive, and canola oil are healthier cooking oil alternatives to vegetable oil.

Foods to Avoid on a Diabetic Food Diet

Diabetics are at high risk of developing heart disease, circulatory disorders, and stroke. Avoiding foods that accelerate cholesterol buildup in the arteries, which leads to heart attack or stroke, is vital.

The following items should be limited.

Trans fats found in processed food should be entirely eliminated. This fat is found in highly processed bakery and snack items, margarine, and shortening.

Saturated fats occur in high-fat dairy foods and animal proteins. Beef, sausage, bacon, hot dogs, and full fat cheeses and milk should be less than seven percent of a person’s daily calorie intake.

Sodium, or salt, recommendations are 2,000 mg or less per day. Learning to season with more flavorful, antioxidant rich spices add flavor to dishes in the place of salt.

Cholesterol the main contributor to clogged arteries should be limited to less than 200 mg per day. Examples of high-cholesterol products are full-fat dairy products, animal proteins, yolks of the egg, shellfish, and organ meats.