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What Can You Eat If Your Diabetic


What Could Be The Worst Effects Of High Blood Sugar

Food and Diabetes: What Can I Eat?

If the condition of high blood sugar continues, then it might lead to blindness, degeneration of external organs, damage to kidney and blocking of a bile duct. It will lead to a slow and painful death.

Its a proven fact that consumption of all these will undoubtedly alter the blood sugar level. But, medication is the most vital part. Being in touch with the doctor and taking medicines on time has proved its worth in maintaining blood sugar level.

Avoid Alcohol The Night Before And Sugar In Anything The Next Morning

Like to enjoy a tipple the night before you go to bed? Its time to cut down or back on that completely. The alcohol dehydrates the body and will mean your blood glucose level will be more saturated. The smaller amounts of glucose will affect you in bigger ways.

But this doesnt help you on a morning, right? Well, look out for drinking anything sugary on a morning. This includes your glass of orange juice. You may even want to avoid plain water!


You want to drink something that is going to keep your sugar levels to a minimum and not spart the release of insulin. That means looking for something that packs plenty of protein. Remember that protein berry smoothie? Consider that as your morning drink/breakfast. You can follow it with a glass of water if youd like.

A green smoothie would be another excellent option. It packs you full of nutrients, and you can add in the protein to get that filling element.

If you really want water, add a slice or two of lemon. You get some sweetness but without the large amounts of sugar hitting your system causing a problem.

Keeping your morning drink routine perfect will also help you reduce the stress hormones. Coffee is a stimulant and will just make your stress levels even worse. Anything with caffeine will do the same and thats usually what youll add sugar to. Opt for lemon water for a refreshing drink and then a smoothie for a no-caffeine, nutrient packed breakfast.

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Adopting A Diabetes Diet Plan For Long

It may ease your mind to know you will be able to incorporate your favorite foods into a healthy diet while being mindful of your diabetes diet goals . Check out our type 2 diabetes diet sheet for an idea of the variety of delicious and balanced meals that can fit into a diabetic meal plan. For many people, at least initially, this may seem harder than it should be and thats understandable after all, it can seem very, very challenging to change current eating habits and find the right food rhythm to fit your lifestyle.

You don’t have to go it aloneSeek advice from a registered dietitian or certified diabetes educator who has the right training to help you come up with an individualized meal plan that will help you meet your self-management goals, get the nutrition you need, and show you how you can incorporate some of your favorite foods into your diet so that you continue to enjoy eating. Hopefully, your doctor has someone on the team, but if not, call your health insurer to ask for the names of a few in-network RD/CDEs.

There are also virtual coaching programs that appear very effective this means you can get individualized dietary guidance at home or at work. Most health insurance companies will cover the cost of diabetic diet counseling so ask your doctor for a prescription so cost doesnt hold you back.

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What Can I Eat With Diabetes

There is this thing called diabetes plate method. It is specially designed for diabetic patients, which aims to manage their eating pattern and style. The diabetic person should use a 9-inch plate and strictly follow these steps:


  • Fill half of your place with non-starchy veggies.
  • The one-fourth of your plate should be comprised of protein.
  • The other one-fourth should be carbohydrates.

Picture 2: Recommended foods for people with diabetes mellitus.Image Source: www.healthspectra.com

What Should You Eat If You Have Diabetes

What to eat if your diabetic Eating the right foods can ...

In truth, a diet aimed at reducing the risks of diabetes is really nothing more than a nutritionally-balanced meal plan aimed at supporting maintaining blood sugar levels within range and supporting a healthy weight.

For those with prediabetes or type 2 diabetes, the main focus of a diabetes-focused diet is being attentive to your weight. That said, a diabetic diet is simply an eating approach that works to keep you healthy, and so is not reserved only for people with diabetes. Your whole family can enjoy the same meals and snacks, regardless of whether others have diabetes or not.

YesThere are a few food decisions that will matter more if you do have diabetes. We provide you with some general guidelines to help you understand how much and how often to eat in order to maintain steady blood sugar levels. And, these recommendations hold true for anyone who has diabetes: type 1 diabetes and type 2 diabetes, as well as prediabetes and gestational diabetes.

Diet really does matter, a lot!


In fact, if you were recently diagnosed with prediabetes or type 2 diabetes, by decreasing your weight by about 10%, you may even reverse your diabetes, putting it into remission.

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The Best And Worst Type 2 Diabetes Choices By Food Group

As you pick the best foods for type 2 diabetes, heres a helpful guideline from the NIDDK to keep in mind: Fill one-half your plate with nonstarchy vegetables. One-fourth of your plate should feature your protein , and the final fourth should include a grain or other starch, such as starchy vegetables, a piece of fruit, or a small glass of milk.

Because processed and sugary foods are unhealthy carbs, limit them in your diabetes diet, says Massey. That includes soda, candy, and other packaged or processed snacks, such as corn chips, potato chips, and the like. And while artificial sweeteners like those found in diet sodas wont necessarily spike your blood sugar in the same way as white sugar, they could still have an effect on your blood sugar and even alter your bodys insulin response.

A previous study found that when 17 obese, non-insulin-resistant people ingested a beverage treated with the artificial sweetener sucralose before taking a standardized dose of glucose, their blood sugar and insulin levels rose more than when they drank plain water. On the other hand, a meta-analysis published May 2018 in the European Journal of Clinical Nutrition found that artificial sweeteners didnt increase blood sugar levels. More research is needed to determine how artificial sweeteners affect people with diabetes.


For now, heres what you need to know about choosing the most diabetes-friendly foods from each food group.

Some Are More Obvious Than Others

If you have diabetes, it is probably not surprising to hear there are foods you should avoid. Certain foods, particularly those rich in carbohydrates, can cause blood sugars to rise quickly. This can make you feel sluggish, cause high blood sugar, and even pack on weight.

What might be surprising, however, is that some foods you might think are healthy are actually foods you should limit or avoid due to their high carbohydrate content, lack of fiber, and generally limited nutritional value.

Below is a breakdown of some unhealthy foods that are often disguised as healthful:

Whole-Wheat Bagels


Don’t be fooled – choosing a whole wheat bagel does not translate to fewer carbohydrates when compared to its white counterpart.

Eating just one is about the same as eating four to six slices bread. Whole wheat bagels are very carbohydrate-dense, can raise blood sugar quickly and are lacking in filling fiber and protein. Eating foods that are low in fiber and protein often leave people feeling hungry just an hour or two afterward.

There are healthier breakfast options out there that can have a positive impact on your diabetes. Studies suggest a larger, higher-protein, higher-fat breakfast may help to reduce HgbA1c.

If you really want the bagel, you should at least adjust and find a healthier middle ground. You can scoop the bread out from the middle of the bagel and and top it with a few scrambled egg whites and a vegetable of your choice.

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What Are Food Swaps For Type 2 Diabetes

A food swap is a way of editing a recipe or dish to better meet your health needs.

Ideally, food swaps dont change the food or meal dramatically. Instead, the goal is to add more nutrients to your foods while still enjoying the same dish.

The goal of type 2 diabetes management is to keep blood sugar levels as close to normal as possible. This is done with a combination of food choices, exercise, lifestyle changes, and medications.

Food swaps for type 2 diabetes generally focus on the following changes to manage blood sugar and support heart health:

  • adding whole grains
  • eating more vegetables and fruits
  • using less salt

As you look for ways to make these tweaks, heres an important reminder: Try to let go of guilt about food choices. Food is meant to be enjoyed.


Some recipes you just dont mess with. If you have an absolute favorite dish that only comes out once a year save room, sit down, and enjoy every bite!

For other foods that dont have the same meaning to you, food swaps can make the meal more blood-sugar-friendly.

Lets take a closer look at specific swaps you can consider. Click through our slideshow for inspiration and then read on for more details.

Whole grain products are great sources of nutrients and fiber. The extra fiber slows down how fast your meal is digested. When you have type 2 diabetes, this helps to keep blood sugar levels more stable after a meal.

Another bonus is that because whole grains take longer to digest, you may feel fuller for longer.


  • oats

Fiber Helps Fight Type 2 Diabetes

Can Diabetics Eat Beans

From brown rice to black beans, whole-grain cereal, fruits, vegetables, and popcorn, fiber is a powerful ally in the fight against type 2 diabetes. Fiber-rich foods are digested more slowly, says Licalzi, so your blood sugar doesnt spike and you stay fuller longer. A 2019 review in The Lancet that included nearly 250 studies found that people who ate the highest amount of fiber had a 16% to 24% lower risk of dying from type 2 diabetes, heart disease, stroke, and colon cancer, compared with people who ate very little fiber.

However, Americans are not getting enough fiber in their diet. The U.S. Department of Agriculture recommends 25 grams a day for women and 38 grams a day for men, up to the age of 50. After 50, women should aim for 21 daily grams and men, 30 grams. The average American only eats an average of 10 to 15 grams of fiber a day.

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Whole Grains Beans And Lentils

Having diabetes does not mean avoiding high carb foods. The key is choosing more quality sources of carbs and eating the portion size that fits your personal dietary needs – which can vary drastically from one person to the next.

When it comes to carbs, choosing more whole grain and complex carbs will help you get more fiber and nutrition, as well as some potential health benefits .


Here are the best sources of quality, complex carbs to choose from:

  • Whole Grain Bread – 12 grams of carbs per slice
  • Lentils – 20 grams of carbs per 1/2 cup
  • Oats – 20 grams of carbs per 1/2 cup
  • Whole Wheat Pasta – 20 grams of carbs per 1/2 cup
  • Black Beans – 21 grams of carbs per 1/2 cup
  • Chickpeas – 22.5 grams of carbs per 1/2 cup
  • Quinoa – 24 grams of carbs per 1/2 cup
  • Brown Rice – 26 grams of carbs per 1/2 cup

Your Weight Is Important

Losing weight will make it easier for your body to lower your blood sugar level, and can improve your blood pressure and cholesterol.

To know whether you’re overweight, work out your body mass index .

If you need to lose weight, it is recommended for most people to do it slowly over time. Aim for around 0.5 to 1kg a week.

The charity Diabetes UK has more information on healthy weight and weight loss.


There is evidence that eating a low-calorie diet on a short-term basis can help with symptoms of type 2 diabetes. And some people have found that their symptoms go into remission.

A low-calorie diet is not safe or suitable for everyone with type 2 diabetes, such as people who need to take insulin. So it is important to get medical advice before going on this type of diet.

Page last reviewed: 18 August 2020 Next review due: 18 August 2023

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Top 10 Worst Foods For Diabetes

These foods can can cause blood sugar spikes or increase your risk of diabetes complications. Bacon In addition to whole-fat dairy foods, fatty or marbled cuts of meat also carry a hefty amount of saturated fat, which initiates inflammation in the body and leads to various side effects. Since those with diabetes are already at an increased risk of heart disease, eating high-fat meats puts them at an even greater risk than the average person. Instead of feasting on fatty bacon, hamburgers, bologna, hot dogs, or spare ribs, fill your plate with lean protein choices like skinless chicken and turkey, fish and shellfish, or lean pork tenderloin. Previous Next More Photos Snack Cakes and Pastries Whole MilkContinue reading > >


How To Lower Morning Blood Sugar Without Medication

Foods to Eat &  Avoid If You Have Diabetes

Dr. Danielle Weiss is the founder of Center for Hormonal Health and Well-Being, a personalized, proactive, patient-centered medical practice with a unique focus on integrative endocrinology. She enjoys giving lectures and writing articles for both the lay public and medical audiences. Dr. Weiss is Assistant Clinical Professor of Medicine at the University of California, San Diego.

Diabetes is a chronic disease where the level of glucose in the blood is too high . People with this condition often worry about high blood sugar levels in the morning. This is so common that it has a name: the dawn phenomenon. As our body prepares to wake up in the morning, it releases a surge of hormones, which can work against insulin and cause blood sugar level to rise. Also called the dawn effect, this can affect anyone and isnât usually a problem because the body naturally produces insulin to correct it, but the bodies of people with diabetes may not be able to respond the same way. This results in consistently high blood sugar levels in the morning.

It is possible to lower your blood sugar level without medications through lifestyle and dietary changes. If simple lifestyle changes donât work, people with diabetes should consult with their healthcare provider to determine the best approach to lower their blood sugar level in the morning.

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How To Count Carbs

Carbohydrates are a great source of energy for your body, but they affect your blood sugar too. If you have diabetes, keep track of how many you eat with a few simple tricks.

Know your carbs. It’s a lot more than just pasta and bread. All starchy foods, sugars, fruit, milk, and yogurt are rich in carbs, too. Make sure you count them all, not just the obvious ones.

Put together a meal plan. Figure out the amount of carbs, protein, and fat you can eat at meals and snacks throughout the day to keep your blood sugar levels steady. Most adults with diabetes aim for 45-60 grams of carbs per meal and 15-20 grams per snack. That number may go up or down, depending on how active you are and the medicines you take, so check with your doctor or a registered dietitian.

Look at labels. They make counting carbs easy. Find the “Total Carbohydrate” number listed on a package’s “Nutrition Facts” panel. Then, check the serving size and confirm the amount you can eat. Repeat this step with other foods you plan to eat. When you add all the grams of carbs, the total should stay within your meal budget.

Starch, fruit, or milk = 15. Fresh foods don’t come with a label. You may have to guess the number of carbs they have. A good rule of thumb: Each serving of fruit, milk, or starch has about 15 grams. Vegetables don’t have a lot, so you can eat more of them. Two or three servings of veggies usually equal 15 grams of carbs.

What Foods High In Protein Are Good For Type 2 Diabetes

The American Diabetes Association recommends lean proteins low in saturated fat for people with diabetes. If youre following a vegan or vegetarian diet, getting enough and the right balance of protein may be more challenging, but you can rely on foods like beans , nuts and nut spreads, tempeh, and tofu to get your fix, notes the Cleveland Clinic. Just be sure to keep portion size in mind when snacking on nuts, as they are also high in fat and calories, according to Harvard Health. The American Heart Association counts a small handful of whole nuts as one serving. If you opt for unsalted almonds, 1.5 ounces will provide 258 calories and nearly 23 g of fat, per estimates from the U.S. Department of Agriculture .

Meanwhile, processed or packaged foods should be avoided or limited in your diabetes diet because, in addition to added sugars and processed carbohydrates, these foods are often high in sodium, according to the AHA. Getting too much sodium in your diet can increase your blood pressure and, in turn, the risk of heart disease or stroke, notes Harvard Health. And heart disease and stroke are two common complications of diabetes, according to the Mayo Clinic. Its important to keep your blood pressure in check when managing diabetes.

Best options, according to the ADA:

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Best options , per the ADA and the NIDDK:

  • Wild or brown rice

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