Here are some examples of goals — think about yours and write them down if that helps:. We know diet and food can feel overwhelming when you're diagnosed with diabetes.
That's why we've created Eating well with diabetes , a simple, printed information guide to help you with cooking, shopping, making healthy swaps and more. Order a free copy. It can help you manage your blood sugar , blood pressure and cholesterol levels. We know this is more likely nearer to you being diagnosed, so find out everything you can about remission and speak to your healthcare team about it.
There are different ways to lose weight, like a low-carb diet , Mediterranean diet and very low-calorie diets. But speak to your healthcare team too, they can refer you to a dietitian for more specific advice and help you stick to your plan. We haven't created low- or very low-calorie meal plans as these could be challenging using foods. Most people who follow these diets use special meal replacement products which are nutritionally complete. If you chose to try a low-calorie diet, speak to your GP or nurse first, especially if you use medication like insulin.
Edward Morrison, who lost over four stone — read his story. By putting a plan in place and noting down your progress, you'll be able to see the positive changes you're making.
Get practical tools and tailored advice on what to eat when you have type 2 diabetes — all in our Learning Zone. These ideas may not look much different from what you eat already, and your favourite recipes and meals can usually be adapted to be healthier without you noticing too much difference.
Get more breakfast ideas. It turns a good protein choice into a healthy-meal deal-breaker. Here's a look at the nutritional breakdown for a fried chicken breast versus a grilled chicken breast from a leading chicken restaurant, KFC:. Pictured Recipe: Incredible Apple Tart. Tempted to grab a pie while grocery shopping? Store-bought pies are packed with calories, fat and carbs.
Don't want to miss out on the holiday pie this year? Make your own with some healthy swaps like whole-wheat flour or oats, or make a pie with only a bottom crust such as a tart! Here's how a grocery store pie compares to our Incredible Apple Tart. If you're looking for healthier options at the drive-thru window, a fruit smoothie might seem like a good choice. Filled with fruit and sold at colorful, fresh-looking hot spots, smoothies seem like great snacks or lunch choices.
Unfortunately, what you don't see is the sugar they contain, often more than a day's worth. For example, a medium Strawberry Whirl Jamba Juice Smoothie has calories, 77 grams of carbs and 66 grams of sugars. Ordering a small smoothie will slash some of the sugar, but you're best off making your own at home. Limit the fruit to one serving and mix in a protein source like Greek yogurt or silken tofu, like we do in our Strawberry-Almond Smoothie.
Although processed lunch meats are low in sugar, they're full of sodium, a nutrient to keep an eye on if you have diabetes, as it can contribute to high blood pressure. Aim to stay under 2, mg for the day. Read the nutrition labels printed on the packages you buy in the store, or ask a deli attendant to tell you the nutrition information for fresh-sliced meat. You can reduce your sodium intake by slicing meat you've roasted at home, or by buying low-sodium deli meats at the store.
Enjoy sandwiches for lunch or dinner by following our Healthy Sandwich Recipes , developed specifically for people with diabetes. Tip : Don't forget that some sandwich toppings can turn a healthy sandwich into a carb and fat disaster. Pile on veggies like spinach or cucumbers, swap cheese for a heart-healthy fat like avocado, and use spreads like mustard instead of mayonnaise.
Big, cheesy hamburgers are high in saturated fat, the leading factor in high cholesterol levels. Pair that with the bun and fries and it's a triple threat for someone with diabetes.
You don't have to cut out saturated fat completely, but the American Heart Association recommends limiting saturated fat to percent of your total daily calories.
That's 13 grams of saturated fat for someone following a 2,calorie diet. Most restaurant chains post nutrition information online, so you can compare burger nutrition information at popular chains before you leave the house, to help you decide where to eat.
If nutrition information isn't available online, ask the staff about lighter menu options when you arrive. Many restaurants have turkey burgers or veggie burgers, both which are lower in saturated fat. Ask to swap your bun for a lettuce wrap, or fries for a side salad, to cut the carbs. Here's a look at the nutritional breakdown for a basic smallest size available hamburger from three fast-food chains:. Commercially made baked goods, like muffins, pastries and doughnuts, make our list of foods to avoid because of their high calorie, sugar and fat contents.
For example, one chocolate glazed cake doughnut from Dunkin' has calories, 19 grams of fat, 9 grams of saturated fat, 38 grams of carbs and 17 grams of sugar. Be sure to check food labels and look for fat-free, sugar-free or reduced-sugar baked goods. However, the best way to control what you eat is to make treats yourself. Frozen meals are convenient, but their high sodium and fat content can make them unhealthy choices for everyone in your family.
If you do buy a frozen meal when you're in a fix for lunch or dinner, try these tips:. While typical frozen meals can often add more sodium and preservatives than is healthy, don't skip the frozen section entirely, as you use it to hack a healthy dinner.
For example, if you aren't comfortable cooking fresh fish, try a frozen seafood meal or fish fillets. Frozen veggie burgers are another good choice. Just read the ingredients label-the shorter it is, the better-and look for whole foods, like beans, quinoa, lentils or brown rice. Serve over a bed of greens or in a whole-wheat wrap. Sugar-laden soda can derail your healthy meal plan, spike blood sugar levels and cause weight gain.
There are 4 grams of sugar in 1 teaspoon, so if your drink has 30 grams of sugar, that's equal to consuming 7. The American Heart Association recommends that women consume no more than 6 teaspoons or 25 grams of added sugar per day, and men should stay under 9 teaspoons 36 grams.
If it's not plain dairy or fruit both of which have naturally occurring sugars , then the sugar is considered an added sugar. Of course, there are diet versions of many drinks that are made with artificial sweeteners sugar substitutes and other healthier alternatives, such as sparkling water with fruit. Dessert is not off-limits for people with diabetes, but some desserts are better choices than others.
Would you still eat that tempting piece of cake if you knew it had 23 grams of sugar in one small serving? Many commercially baked cakes, such as those sold by Pepperidge Farm, contain added sugars and saturated fat, which can lead to high cholesterol and risk of cardiovascular disease.
Portion size and moderation are the keys to enjoying a sweet treat and taking care of your diabetes. And using better-for-you ingredients means you can have your cake and eat it, too! This Sunshine Cake uses lemon to boost flavor instead of relying on butter, cream and sugar. Flavored water can be convenient, but the sugar hidden inside isn't worth the price. For example, Glaceau VitaminWater has 32 grams of sugar, calories and 32 grams of carbohydrate in an ounce bottle.
Check the Nutrition Facts carefully too: some beverage bottles contain multiple servings, so you'll need to consider that and do some math if you drink the whole bottle.
Make a better choice by picking from the VitaminWater Zero line of flavored waters, which have 0 calories, 7 grams of carbs or less and 0 grams of sugar. Better yet, make your own flavored water by squeezing lemon, lime or orange into a glass of plain water. You can also add chunks of watermelon, mint leaves or other fruits and berries to add flavor without sugar.
Pictured Recipe: Mediterranean Cauliflower Pizza. Pizza ranks high among favorite foods in the United States. It's delicious, it's convenient and you can eat it with your hands-plus, it's a mainstay of football games, birthday parties and movie nights.
Sodas and sweet drinks are high in carbs, which increase blood sugar. Also, their high fructose content has been linked to insulin resistance and an increased risk of obesity, fatty liver, and other diseases.
Artificial trans fats are extremely unhealthy. Trans fats are found in margarines, peanut butter, spreads, creamers, and frozen dinners. Artificial trans fats have been outlawed in most countries, and in the Food and Drug Administration FDA banned the use of partially hydrogenated oil — the major source of artificial trans fat in the food supply — in most processed foods Trans fats are unsaturated fats that have been chemically altered to increase their stability. White bread, rice, and pasta are high carb, processed foods.
Eating bread, bagels, and other refined-flour foods has been shown to significantly increase blood sugar levels in people with type 1 and type 2 diabetes 19 , In one study, gluten-free pastas were also shown to raise blood sugar, with rice-based types having the greatest effect Another study found that high carb foods not only raised blood sugar but also decreased brain function in people with type 2 diabetes and mental deficits These processed foods contain little fiber.
Fiber helps slow the absorption of sugar into the bloodstream. In other research, replacing these low fiber foods with high fiber foods was shown to significantly reduce blood sugar levels in people with diabetes. Moreover, people with diabetes experienced reductions in cholesterol.
Increased fiber consumption also improved gut microbiota , which may have led to improved insulin resistance White bread, pasta, and rice are high in carbs yet low in fiber.
This combination can result in high blood sugar levels. Alternatively, choosing high-fiber, whole foods may help reduce blood sugar response. Plain yogurt can be a good option for people with diabetes. However, fruit-flavored varieties are a very different story. Many people consider frozen yogurt to be a healthy alternative to ice cream. However, it can contain just as much or even more sugar than ice cream 25 , Rather than choosing high sugar yogurts that can spike your blood sugar and insulin , opt for plain, whole milk yogurt that contains no sugar and may be beneficial for your appetite, weight control, and gut health 27 , Fruit-flavored yogurts are usually low in fat but high in sugar, which can lead to higher blood sugar and insulin levels.
Plain, whole milk yogurt is a better choice for diabetes control and overall health. Despite the health claims on their boxes, most cereals are highly processed and contain far more carbs than many people realize.
In addition, they provide very little protein , a nutrient that can help you feel full and satisfied while keeping your blood sugar levels stable during the day To keep blood sugar and hunger under control, skip most cereals and choose a protein-based low carb breakfast instead. Many breakfast cereals are high in carbs but low in protein. A high protein, low carb breakfast is the best option for diabetes and appetite control.
Coffee has been linked to several health benefits , including a reduced risk of diabetes However, flavored coffee drinks should be viewed as a liquid dessert rather than a healthy beverage.
For instance, a ounce mL Caramel Frappuccino from Starbucks contains 57 grams of carbs, and the same size of the Blonde Vanilla Latte contains 30 grams of carbs 35 , To keep your blood sugar under control and prevent weight gain, choose plain coffee or espresso with a tablespoon of heavy cream or half-and-half.
Flavored coffee drinks are very high in liquid carbs, which can raise blood sugar levels and fail to satisfy your hunger. People with diabetes often try to minimize their intake of white table sugar, as well as treats like candy, cookies, and pie.
However, other forms of sugar can also cause blood sugar spikes. In fact, most contain even more. In one study, people with prediabetes experienced similar increases in blood sugar, insulin, and inflammatory markers regardless of whether they consumed 1.
Your best strategy is to avoid all forms of sugar and use natural low carb sweeteners instead. Fruit is a great source of several important vitamins and minerals, including vitamin C and potassium. When fruit is dried , the process results in a loss of water that leads to even higher concentrations of these nutrients. One cup grams of grapes contains
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