Here’s what to eat, and what not to, when 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 Kranick, RD, LDN, CDE, 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 pick wisely when you’re on a diabetes diet.
“It’s important to be in the know about what are healthy foods for people with diabetes and what is not a great choice when trying to keep your weight down, exercise and manage diabetes,” Kranick 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, Kranick 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, which 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, Kranick suggested Greek yogurt paired with high-protein granola.
“The additional of protein in the morning can help ward off hunger during the day,” Kranick said.
For proteins to avoid, Kranick 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, Kranick 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 diabetic’s diet, vegetables may become your new best friend. Kranick 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 is always a good team. 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,” Kranick 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, Kranick 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,” Kranick 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.”
Ready to go grab some new vegetables for tonight’s dinner? Check out this guide to local summer produce.
