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Diabetes - diet
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Diet for diabetics
Diabetes
Type 1
- an autoimmune reaction
- ~ 5-10% of the people who have diabetes have type 1
- usually diagnosed in children, teens, and young adults
- daily insulin intake is required
Type 2
- the body doesn’t use insulin well and can’t keep blood sugar levels normal
- develops over many years and is usually diagnosed in adults
- can be prevented/delayed
Diabetes overview
Gestational Diabetes
- develops in pregnant women who have never had diabetes
- usually goes away after labor
- increases risk of diabetes type 2
- the child is more likely to become obese and develop type 2 diabetes
Recommended foods for diabetics
1. Proteins:
- Plant-based proteins such as beans, nuts, seeds, or tofu
- Fish and seafood
- Chicken and other poultry (preferably breats)
- Eggs and low-fat dairy
2. Low-fat dairy
- 1% or skim milk
- Low-fat yogurt
- Low-fat cottage cheese
- Low-fat or nonfat sour cream
Recommended food
3. Fats, Oils, and Sweets
It's best to avoid these categories; however, this might be hard to maintain, so these options are the best:
- omega-3 fatty acid foods: salmon, tuna, macrel
- plant-based oil: canola, olive, avocado
- nuts, seeds, or avocados (in small portions)
4. Fluids
- preferably anything that is unsweetened
- in terms of alcohol: light beer, small amounts of wine
- black coffee (if needed, low-fat milk)
5. Fruits and veggies
- Fresh or plain frozen fruits/veggies
- Canned fruits without sweeteners
- Sugar-free or low-sugar jam or preserves
- Greens such as kale, spinach, arugula.
- Low sodium/unsalted canned vegetables
6. Starches
- Baked sweet potato
- Whole grains, (brown rice, oatmeal, quinoa)
Food that is not recommended
Food to avoid
1. Proteins:
- Fried meats, deep-fried fish / tofu
- Higher-fat cuts of meat (eg. ribs)
- Pork bacon
- Cheeses
- Poultry with skin
- Beans prepared with lard
2. Low-fat dairy
- Whole milk
- Regular yogurt, cottage cheese, ice cream, half-and-half
3. Fats and Oils
- Trans fats
- Large amount of saturated fats (animal products, coconut oil and palm oil)
4. Starches
- White rice, white flour, white bread
- French fries
- Fried white-flour tortillas
- Cereal
5. Fruits and veggies
- anything that is canned, with added sweetener
- jams, jellies
- fruit juice
- Pickles, sourkraut to limit sodium
- Canned veggies with added salt
6. Fluids
- Soda
- Regular beer, dessert wines
- Sweetened tea and coffe
- Energy drinks
Calorie counting with diabetes
- daily caloric intake depends on age, gender, height, weight, physical acivity
- carbs are measured in grams
- on average, people with diabetes should aim to get about half of their calories from carbs
- use the plate method
Calorie counting
Daily meal plan - examples
Type 2 diabetes:
Keto, Mediterranean, and DASH diets are favorable
Meal plan
Keto diet - meal plan
Keto
Breakfast:
- baked egg in an avocado
- scrambled egg lettuce wrap
- greek yougurt + chia seeds & walnuts
Lunch:
- kale salad with chicken
- tuna salad
- chicken wings with celery sticks
Dinner:
- grilled shrimp with asparagus
- roasted beef + mushroom and zuccini puree
- grilled salmon with cauliflower rice
https://www.cdc.gov/diabetes/basics/diabetes.html
https://www.webmd.com/diabetes/diabetic-food-list-best-worst-foods
https://www.cdc.gov/diabetes/managing/eat-well/meal-plan-method.html
https://www.cdc.gov/diabetes/managing/eat-well/diabetes-and-carbohydrates.html
https://www.healthline.com/health/type-2-diabetes/best-meal-plans#dash-diet