What is a healthy diet for someone with diabetes?

People with diabetes should eat a healthy, balanced diet, just like anyone else. The difference is that your diet should be tailored to work with your diabetes. For example, if you’re on insulin and taking medication, you may need more carbohydrates than someone who isn’t using medications but still has diabetes. Regardless of the type of diabetes you have, there are five main food groups that are key in making up a healthy diet (see below). This information will help you get to know the five main food groups that make up a healthy, balanced diet.

Carbohydrates

Starchy foods – pasta, rice, bread, potatoes and breakfast cereals – are all high in carbohydrates. They’re often used as energy sources for our bodies. Complex carbohydrates can be digested more slowly and keep you feeling fuller for longer than simple sugars found in fruit juice and soft drinks. Vegetables and starchy foods are good sources of complex carbohydrates. Carbohydrates also contain fibre that helps to control blood sugar levels by slowing down absorption into your body’s bloodstream. A recommended daily intake of carbohydrates is 45-60% of your total calorie intake. For example, if you eat 2,000 calories per day, aim for 900-1,200 calories from carbohydrate-rich foods such as whole grains (brown rice or quinoa), vegetables (broccoli or spinach) and beans (kidney beans or chickpeas).

Protein

Eating protein-rich foods like meat, fish, eggs and beans helps build and repair muscles. This helps keep your blood sugar levels steady. In turn, you won’t feel tired or hungry as quickly. Protein also makes you feel fuller faster and longer, meaning you’re less likely to snack between meals. Examples of good sources of protein include: lean red meat, chicken, turkey and fish; dairy products such as milk, cheese and yoghurt; eggs; pulses such as lentils and beans; tofu; nuts and seeds.

Fats

Include plenty of different types of fat in your diet. Eating a wide range of fats means you’ll be getting some omega-3 fats, monounsaturated and polyunsaturated fats, as well as saturated fats. They’re all important for good health. If possible, try to get most of your daily fat from unsaturated sources such as olive oil, nuts and seeds. Avoid saturated fat (mainly found in animal products like meat and dairy) where possible because it can raise blood cholesterol levels which puts you at risk of heart disease. Saturated fat can also contribute to insulin resistance – an early sign of type 2 diabetes if left untreated.

Fibre

Your digestive system needs fibre to work well. Soluble fibre in particular can help lower your blood glucose levels, and includes oats, legumes, nuts and seeds. To boost your intake of soluble fibre, add lots of fruit and vegetables to your meals or snacks.  A small handful of nuts as a snack is also a good way to increase your fibre intake. Aim for at least five portions of fruit and veg every day.

Water

Getting your daily recommended amount of water each day can be a challenge. But when you consider that most people are chronically dehydrated, it makes sense to stay hydrated by drinking plenty of water. Although it doesn’t count toward your calories for weight loss, staying hydrated helps maintain muscle tone and stave off fatigue, which helps keep you from overeating later in the day. A good rule of thumb: Try to drink 16 ounces of water or other calorie-free beverages (such as unsweetened tea) after dinner, and another eight to 10 before going to bed. Sweet tea should also be avoided at all costs! Water not only hydrates better than anything else but also leaves no room for mindless eating later on in the day!

Conclusion

The foods you eat not only make a difference to how you manage your diabetes, but also to how well you feel and how much energy you have. This information will help you get to know what types of food are in each of these groups and why they’re important. There are lots of free resources available that can help you improve your eating habits, too. They include books, websites and apps, as well as personal support from doctors and other health professionals. Knowing which foods make up each group will help inform what choices you need to make when choosing food on your own or making dietary changes suggested by healthcare professionals.