The term diabetes refers to a medical condition that causes elevated blood sugar levels, meaning a person with untreated diabetes will have more glucose in their blood than the average person. If you or a loved one has recently been diagnosed with diabetes, it is important to understand the condition's impact on dietary needs, as well as how to plan a diabetic diet.
Diabetes Explained
Type 1 diabetes, often diagnosed during childhood, is characterized by an abnormally large amount of glucose in the blood because of the body's inability to produce insulin. Type 2 diabetes, which accounts for about 95% of all cases of diabetes in the U.S., occurs when the body becomes resistant to the effects of insulin.
Dietary Restrictions
Since a person with diabetes has a problem with insulin function, food sugars that enter the blood cannot be properly taken in by cells. As a consequence, blood sugar levels remain elevated after eating. Over time, high blood sugar levels can cause confusion, dehydration, headache, blurred vision, blindness, coma, and even death.
Specifically, you should work to limit your intake of foods such as:
- Processed fruits (fruit juice and canned fruit are two common culprits)
- Canned vegetables (except low sodium varieties)
- Full fat dairy products (like whole milk and regular yogurt)
- Fatty meats (including types, like lamb or duck, and cuts, like ribs or skirt steak)
- Processed grains (like white rice or white bread)
Planning a Diabetic Diet
One of the most important things to do is to speak with your physician about planning a diet that's right for you. Your doctor can help design an eating plan that will reduce your symptoms in a way that is safe and sustainable. The best diabetic diet will contain lots of all-natural fruits and vegetables; avoid starch, added sugar, fat, and salt. Consume plenty of lean protein.
The American Diabetes Association publishes a general meal plan for people with diabetes. The organization offers the following guidelines:
- Breakfast, lunch, dinner, and two snacks
- No more than 45% of calories from carbohydrates
- Less than 10% of calories from saturated fats
- Less than 2300 mg of sodium per day
- More than 25 grams of fiber per day
- Eating fruits and vegetables with almost every meal and snack
Everyday Tips
In general, making even a few changes can have great benefits. For example, instead of eating bread products with little whole grain and lots of processed starch, you might switch to only whole grain products with little added sugar, such as some brands of whole wheat bread. Instead of pan-frying potatoes, you can try baking them. If you enjoy snacking on canned fruit, make sure it's canned in 100% fruit juice instead of corn syrup. And if you were diagnosed with type 2 diabetes, exercise and weight loss are just as important as maintaining healthy eating habits. Some patients with type 2 diabetes fully reverse the condition by changing their lifestyles.
