Here’s what to eat, and what not to, if you have diabetes.
If you or a loved one has diabetes, it doesn’t have to mean dinner is a bland meal. But it is important to pay attention to diet choices, and for people with diabetes, some foods are better left at the grocery store.
Amy Ryder, LDN, CDCES, a dietitian at Vanderbilt Health, offered some additional information about the best vegetable, protein and fruit picks for people managing diabetes, and why it’s important to choose wisely when you’re eating a diet to control diabetes.
“Understanding which foods support good health and which should be limited is an important part of managing diabetes, maintaining a healthy weight and supporting an active lifestyle,” Ryder said.
Good sources of protein
What are good foods for you? First, protein is key to helping manage weight and keeping unwanted pounds from creeping up, Ryder said, because it can help keep your stomach full.
“Excellent sources of protein are seafood; white meat of poultry, such as turkey and chicken; and lean beef. Dairy foods are also good sources of protein. They also provide you with vitamin D that is typically fortified, and calcium. Beans (legumes), pork tenderloin and soy protein (approximately 50 grams) can also help to lower cholesterol and maintain a healthy diet,” she said.
For a boost of protein in the morning, Ryder suggested Greek yogurt with high-protein granola.
“The addition of protein in the morning can help ward off hunger during the day,” Ryder said.
There are proteins you should avoid, however. Ryder said to stay clear of high-fat meats like roasts, dark meats, bacon, sausage and any fried meats.
“These will all provide more saturated fat and cholesterol, which would be undesirable,” she explained.
The best fruit choices
Because fruit is a carbohydrate source, large quantities could become problematic when trying to manage diabetes. However, Ryder said that fruit is not bad, and should be consumed as just one piece of fruit.
“With that being said, bananas tend to have the highest carbohydrate content of the fruits, and berries are the lowest,” she said.
Some vegetables are better than others
For a diabetes-friendly diet, vegetables may become your new best friend. Ryder said to stock up on all kinds, colors and varieties of vegetables for diverse nutritional content.
“Learn to cook vegetables. Vegetables sautéed with olive oil are always a good combination. Try grilling vegetables. Be innovative and remember, the starchy vegetables – such as potatoes, peas and corn – tend to have a higher carbohydrate content than green leafy veggies, carrots, zucchini, mushrooms and spinach,” Ryder said.
“And yes, the sweet potato has a very high fiber and nutritional content, which helps keep blood sugars maintained, as opposed to the white potato, which is not as diabetes-friendly,” she said.
Limit sugar
What foods for diabetics are off-limits? For sweets, Ryder advised not swearing off favorite items entirely, but to focus on that key word: moderation.
“Choose these items in small quantities and try to choose exactly what you desire rather than sweets that you do not particularly care for. It’s all about moderation,” Ryder said. However, she added, “steer clear of sugar-sweetened teas, lemonade and regular sodas.”
“If you can eliminate the sweetened drinks from your diet, that would be my first suggestion,” she said. “One of the most difficult items when it comes to managing diabetes are those beverages.”
