Diabetics are at risk for high blood sugar levels. These are considered as high when they go over your typical range of 100-150 milligrams per deciliter of blood. But these risks can be greatly reduced by a healthy diet, which can help you regulate your blood glucose level and ward off diabetes complications.
The best tips for Healthy Eating for Diabetics
1. Eat a nutritious diet.
The best diet for diabetics is one that’s filled with fruits and vegetables, whole grains, and lean meats. The American Diabetes Association provides a list of foods to avoid for diabetics in their Living with Type 1 Diabetes booklet.
2. Control your glucose level by monitoring it at meal times.
“If you check your blood sugar before meals, and stay within your target range after eating, you’re doing a lot to prevent blood sugar spikes,” says registered dietitian Kayleen Bauman Forrester, MS, RD. “Most people who have type 1 diabetes can regulate their blood sugars using blood glucose meters or finger sticks. However, certain medications can also cause high blood sugars.”
3. Track your food intake as well as physical activity.
“Eating a healthy diet and exercising regularly can help you develop the skills to keep your blood glucose in range,” says Forrester of the Diabetes Self-Management Education Program for the American Dietetic Association. “This can help you to better manage your diabetes, prevent complications and maintain good health.”
4. Eat regular meals and snacks throughout the day.
Eating small meals regularly helps you avoid high blood sugar after meals. If your blood sugar is already high, eating small amounts at regular intervals keeps it under control and prevents you from feeling tired or lightheaded between meals.
5. Alcohol does not mix with diabetes medications.
Alcohol can lead to higher blood glucose levels and may affect the effectiveness of your diabetes medications. Limit your alcohol intake if you are taking drugs, especially those that affect how your body processes glucose, such as antidiabetic medications.
6. Do not skip meals.
Losing valuable nutrition because of time constraints or money can increase the risk of diabetes complications, such as kidney problems and heart disease, says Forrester of the ADA Down Syndrome Self-Management Education Program.