Your choice of foods and drinks plays a major role in your blood glucose levels, which is why it’s so important for people with diabetes to maintain a healthy diet. You must be extremely mindful of not just which foods you eat, but also how much and how often you eat them.
The healthiest foods you can eat are the ones that keep your post-meal blood glucose spike within the recommended range, including:
- Non-starchy vegetables (green beans, broccoli, spinach)
- Lean protein (fish, chicken, turkey, tofu, nuts, eggs)
- Healthy fats (olive oil, canola oil, avocado)
- Fruits (oranges, apples, bananas)
The following food groups, however, should be avoided as much as possible:
- Foods with added sugars (candy, desserts, sodas, juices)
- High-fat meats (beef, ribs, bacon, sausage, deli meats)
- Saturated fats (butter, coconut oil, ice cream)
- High-salt foods (chips, fries, pickles, canned goods)
A consistent schedule of smaller-portioned meals is also vital to regulating your blood glucose range. It’s important to eat three balanced meals per day with smaller snacks in between, so that you’re eating roughly every 3-4 hours. Otherwise, you could give yourself a large glucose spike. Though there’s no one size fits all, here’s an example of a good daily schedule you can follow:
- Wake: 7:00am
- Breakfast: 7:30-8:00am
- Snack: 10:30-11:00am
- Lunch: 1:30-2:00pm
- Snack: 4:30-5:00pm
- Dinner: 7:30-8:00pm
- Sleep: 11:00pm
Consistency and diligence are key factors to living a healthy life with diabetes. By following a healthy diet, you can significantly reduce your chance of complications down the road. Make an appointment with your Primary Care Provider to discuss the best ways to manage your diabetes.
