This diet is commonly used for people with diabetes, and begins with using a 9-inch plate. This is often a smaller-sized plate than most people typically use. The idea with this approach is filling half of the 9-inch plate with non-starchy vegetables, such as broccoli, green beans and kale. Then another quarter of the plate should be filled with lean proteins, such as chicken, turkey and fish. Finally, the last quarter will be filled with healthy carbohydrates, such as fruits, grains, and more vegetables.
The aforementioned diets are just a few of the popular ones for those living with diabetes. Overall, the most important thing is finding a diet that is sustainable in the long-term for you.
The National Institute of Diabetes and Digestive and Kidney Diseases has put together the following dietary guidelines to help those with diabetes manage their disease:
- Limit foods high in sugar
- Eat smaller portions, spread out over the day
- Eat at the same times every day to maintain steady glucose levels
- Be mindful of how many carbohydrates you consume
- Eat a variety of fresh fruits, vegetables and whole grains every day
- Eat less fat
- Limit alcohol consumption
- Use less salt
Best Foods to Control Blood Sugar
In addition to following a specific diet, a number of foods, specifically, will help to control blood-sugar levels. By incorporating these foods into your diet, your diabetes will be better controlled.
Non-starchy vegetables: These can include veggies, such as mushrooms, onions, eggplant, broccoli and zucchini. Adding veggies to your meals is a great way to add more color, flavor and texture. The best way to eat these vegetables is raw. However, you can also choose to cook them. If you cook your veggies, be sure to choose a cooking method free from excessive fat and salt, such as roasting, water-sautéing or steaming.