No matter what your health goals are, whether you want to lose weight, gain muscle, increase your immunity, etc. your success will depend greatly on your diet. This is especially true if you are suffering from diabetes.
There is no one size fits all when it comes to creating a healthy diabetic eating plan. Each person has their own particular set of needs when it comes to crafting a diabetic diet, but there are some key guidelines that all diabetic diets have in common:
The Diabetic Diet Plan
A good diabetic diet plan should be focused on:
- getting the proper amount of nutrients for your body
- helping you lose weight
- Regulating your blood sugar levels
Foods to Eat
One of the best ways to effectively regulate your blood glucose levels and to lose weight is to eat nutrient rich whole foods. Here is a list of foods that a diabetic can freely eat:
- Non-starchy veggies
broccoli, leafy greens, carrots, tomatoes, cauliflower, celery, bell peppers, Brussels sprouts, etc. - Meat
organic beef, goat, lamb, etc. - Poultry
free-range duck, chicken turkey, etc. - Seafood
wild caught salmon, tuna, sardines, anchovies, mackerel, etc. - Eggs
- Health Fats
avocado, coconut oil, olive oil, grass fed butter, MCTT oil - Beverages
water, unsweetened tea and coffee
Actionable Tips
A diabetic diet is more about simply being aware of the foods that you’re eating. It also requires you to actively plan your meals and portion sizes properly, while being physically active.
1. Plan Your Meals
There are many ways to make sure you’re getting the correct portion sizes, including carb counting and the plate method.
2. Eat More Fiber
Fiber is important for a diabetic diet as it moves through your body without being digested, which delays the absorption of sugar. Try and make sure that about half of your meal is fiber rich vegetables.
3. Choose High Quality Protein Sources
Protein is another essential in a diabetic diet as it does not increase your blood sugar levels.
4. Eat Healthy Fats
Replacing trans fats and saturated fats with unsaturated fats can improve your insulin sensitivy.
