5 Tips for a Delicious, Stress-Free Diabetes Diet Plan

When you have diabetes, figuring out what food choices to make on a daily basis can feel challenging. Whether you are newly diagnosed and want to lower your A1C, or you have followed a diabetes diet plan for years, you might be looking for ways to spice up your meals and snacks while eliminating the hassle.

“Meal planning for diabetes is not always easy,” says Nikki Newman, PA-C, a board-certified physician assistant at Beaufort Memorial Lowcountry Medical Group Primary Care. “You want to make sure you are getting the proper nutrition while managing your blood sugar levels and still eating foods you enjoy. It’s important to find the right balance.”

Follow these tips to help get your diabetes meal plan on the right track. 

Read More: Diabetes Do’s and Don’ts

1. Use the Plate Method

The plate method helps you avoid eating too much while still including a healthy balance of foods in your meals. Using a 9-inch dinner plate:

• Fill half of your plate with nonstarchy vegetables.
• Fill a quarter of your plate with a lean protein source.
• Fill the remaining quarter with carbohydrates.

Then, add a glass of water or a low- or no-calorie drink to complete your meal.

“The plate method is great for people who have been recently diagnosed with Type 2 diabetes because it doesn’t require a lot of planning,” Newman says.

2. Make Simple Swaps

Following the plate method makes it easy to eat healthy at home and at mealtimes. When you’re eating out, grocery shopping or craving a snack, look for ways to choose healthier versions of foods you already eat. For example, try:

• Drinking water or unsweetened beverages instead of sugary drinks
• Ordering baked or grilled entrees instead of fried options
• Snacking on whole foods, such as carrot sticks, instead of chips and other processed snacks
• Swapping refined grains, such as white rice and pasta, for whole-grain counterparts
• Switching to low-fat versions of your favorite foods, such as cheese and yogurt, to cut back on saturated fats
• Using natural sweeteners and avoiding foods with added sugars

“Not only can healthy swaps help you manage your blood sugar levels, but they can also help you lose weight,” Newman says. “Weight loss can boost your energy levels and improve how you feel better overall, as well as reduce your risk for related health conditions, like heart disease and kidney disease.”

Read More: How to Lower A1C Naturally 

3. Pack in Protein

Protein is a healthy part of a diabetes diet plan. Foods with protein help you feel full while having less of an impact on blood sugar levels than carbohydrates. 

Good protein choices include:

• Lean red meat (in moderation), such as lean cuts of beef or lamb, veal or pork chops
• Skinless poultry, such as chicken and turkey
• Seafood, such as herring, mackerel, salmon, catfish, tilapia and shellfish
• Whole eggs
• You can also find protein in plant-based foods, such as:
• Beans
• Hummus
• Lentils
• Nuts and nut butters
• Peas, such as black-eyed or split peas 
• Soy products, such as edamame and tofu

Meatless products, such as meatless “chicken” nuggets or burgers, also provide protein, but some can be high in fat or sodium, so read labels carefully when shopping.

Read More: Managing Diabetes When It’s Hot Outside

4. Eat the Rainbow

Fruits and vegetables are rich in fiber, vitamins, minerals and many other nutrients. Fill half your plate with nonstarchy vegetables at mealtimes because they keep you feeling full longer without as many carbohydrates as starchy vegetables. 

Nonstarchy vegetables include:

• Artichokes
• Asparagus
• Bean sprouts
• Beets
• Broccoli
• Carrots
• Cauliflower
• Jicama
• Leafy greens, such as kale and spinach
• Pea pods
• Rutabaga
• Water chestnuts
• Zucchini

Fresh, frozen and canned veggies all count, but if using frozen or canned, look for products with no added sugar or sodium.

Fruits contain carbohydrates, but they’re also loaded with fiber, vitamins and nutrients, just as vegetables are. As with veggies, frozen and canned fruits are good substitutes if you worry about fruit going bad before you can eat it. Choose canned or frozen fruits without added sugars; look for language on the label such as “packed in its own juices” or “unsweetened.” Dried fruits, such as raisins or dried cherries, as well as 100% fruit juice, also count as fruits, but keep portion sizes small.

“Fruit can count for your carbohydrate on your plate,” Newman says. “A piece of fresh fruit or a half cup of fruit salad is also a great choice for dessert.”

5. Get the Scoop on Superfoods

There’s no formal definition for the term “superfood,” but typically, it refers to foods high in antioxidants, vitamins, minerals and fiber that appear to offer health benefits other foods do not. While many superfoods have exotic names, some of the healthiest foods you can add to your diabetes diet plan are those you can find easily in your local grocery store. 

Try including some of the following foods in your meals:

• Berries. Blueberries, strawberries, raspberries and others are loaded with antioxidants and vitamins. Berries make great snacks or additions to salads and oatmeal.
• Dairy products. Many fortified milk and yogurt products are good sources of vitamin D, a nutrient that may help your body use insulin more effectively. Choose options low in fat and without added sugars.
• Dark green leafy veggies. Spinach, kale and collard greens are low in calories and carbs and high in nutrition.
• Fatty fish. Fish high in omega-3 fatty acids can help reduce the risk of heart disease. The American Diabetes Association recommends people with diabetes eat fish such as herring, trout, salmon and albacore tuna at least twice per week.

Trying new recipes is another great way to incorporate healthy foods. By making simple changes and being mindful of what you eat, you can create a diabetes diet plan you can stick to.

Looking for a primary care provider who can help you manage your diabetes? Find a provider accepting new patients.