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Diet for Diabetics & Meal Ideas

Diabetics must eat like everyone else. However, they must also be wary of how much sugar and carbohydrates they take in. A dramatic spike in either to the blood stream can result in diabetic shock or death. A carefully planned and tasty diet can be done if the right portions of carbs, fruits and vegetables; and proteins are considered.

  1. Complex Carbs

    • Complex carbohydrates are essential to a good diabetic diet. Diabetics need six to eight servings a day. Complex carbs provide the blood the glucose it needs to create healthy blood sugar. However, complex carbohydrates are also harder to break down because of the dietary fiber, making the sugar and energy levels more sustained versus simple sugars that cause extreme sugar spikes. Complex carbs can be found in whole grains and oats.

    Fruit and Vegetables

    • Fruits and vegetables also provide diabetics essential vitamins and minerals. One cup of raw or ½ cup of cooked vegetables equals one of the three to five servings needed all day. One half cup of canned fruit (not in syrup) or a small apple equals one of the two to four fruit servings needed. Substitute green beans for fries or include a small salad mix with red leaf lettuce as sides to a lunch. Since fruit has natural sugar, consider using it as a mid day snack or a part of breakfast. Fruit bars with no added sugar can also be good emergency snacks should energy levels become low.

    Protein

    • Protein is an important component of the diabetic diet. Lean protein helps promote lean muscle building; and lean muscle mass helps consume carbs and sugar. Protein sources should be free of visible fat, which can clog arteries and reduce blood sugar delivery to the organs. Two or three 3-oz. servings throughout the day should be adequate. Fish, beans and chicken are examples of proteins in the diabetic food pyramid. Peanut butter and eggs count as well.

    Meal Ideas

    • With the diabetic food groups and servings understood, a proper combination of servings for every meal can constitute a good diet. A healthy breakfast idea could include two cups of oatmeal or two slices of whole wheat toast in the mornings with a half cup of strawberries and a glass of skim milk. For dinner, a baked chicken patty with a side of green beans on a slice of a whole wheat English muffin should suffice. Potatoes count as carbs in the diabetic food pyramid, so consider having scalloped potatoes alongside a slice of lean pork chop for dinner.

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