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Diabetes Diet: Setting Up a Healthy Eating Plan That Works For You

When it comes to a diabetic diet, many individuals are of the notion that the diet would simply involve forgoing several foods and nothing else. In contrast, a diabetic diet involves eating the right foods at the right times in order to help control your blood sugar levels in addition to reducing the risks associated with spiked sugar levels.

Diabetic Diet Details

Beautiful woman is doing injection herself

A diabetic diet consists of three regular meals a day. A regular meal will help the body make use of the insulin in a timely and effective manner. The diet also needs to be combined with appropriate exercises and a matching lifestyle for best results.

Acceptable Foods

There is a strong misconception on the rights foods needed for a diabetic individual. Here are some foods that are considered healthy for the diabetic diet plan.


Green Beans

High in fiber, calcium and proteins, beans are great for diabetic individuals, ensuring they receive the essential nutrients without compromising on their sugar levels. Plus, beans contain low levels of saturated fats, the kind that is usually associated with increased cholesterol levels and heart disease.

Dairy Foods:

Young woman drinking a glass of milk

Dairy foods like milk, yogurt and fat-free cottage cheese are excellent sources of vitamin D and calcium, a deadly combination for diabetes. Studies have indicated that individuals who eat these foods regularly have less chances of getting diabetes.

Salmon: Salmon is an increasingly favorite food for diabetics. As a rich source of Omega 3 fatty acids, Vitamin D and healthy fats, salmon can improve insulin resistance in the body while also reducing inflammation and the risks associated with heart disease.


Girl testing her blood glucose level

Barley is one of those must eat grains that most diabetics miss out on. Barley contains beta-glucan, a special kind of soluble fiber that can reduce the LDL cholesterol levels in the body. The high fiber content of the grain can also prevent sudden spikes in sugar levels and steady blood sugar in the process of filling up the stomach.

Oats: Oats are also high in fiber meaning they can easily fill you up without interfering with your sugar levels. Oats as a super diabetic food, can also lower the LDL cholesterol levels in the body, thus improving insulin resistance. This, in turn, leads to steady blood sugar levels in the long run on just a cup of instant oats a day.


Dates fruit

Although they may look pretty plain in appearance, they pack in quite a punch when it comes to filling the body with essential nutrients. Complement that with a sweet texture that is so missing on other diabetic foods as well as a delightful texture, dates make up for the perfect diabetic friendly snack. Dates are also rich sources of antioxidants, much more than fruits. This means you will get all the essential nutrients your body needs with a single serving of dates in a day when compared to fruits and greens.

Foods to avoid

Now that you know which foods you can eat if you are diabetic, here is another important bit of information. Here is a list of some foods you totally need to avoid if you have diabetes.

Trans Fats:

Bake gluten-free  (1)

These can be found in abundance in baked goods, processed snacks and stick margarines, etc. They can be detrimental to your sugar levels and your heart in the long run.

Saturated Fats:

Beef Wellington

These can be found in high fat dairy products. They can also be found in animal proteins like sausages, hot dogs, beef and bacon, etc. Unless you intake less than 7% of saturated fats a day, you have a high chance of developing diabetes or worsening an existing condition.


medium roast steak

The standard dosage of sodium aka salt in your food should be no more than 2300 mg a day. Anything higher than that and you will be welcoming diabetes with open arms.

Cholesterol: These include foods that contain high levels of LDL cholesterol. Some examples include animal proteins, high fat dairy products, organ meats, liver and egg yolk, etc.

There is no need to worry about not being able to eat your favorite foods if you are diabetic. Handling your blood sugar levels on a positive note will involve following a diabetic diet plan along with a proper lifestyle and some exercises regularly.

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