If you’re a diabetic, the American Diabetes Association offers ideas on how to eat in ways that don’t feel restrictive, but rather, healthy and nutritious. Here’s what they have to say:
Eating doesn’t have to be boring.
It’s all about finding the right balance that works for you.
When you’re managing diabetes, your eating plan is a powerful tool. But figuring out what to eat can feel like a hassle, right? Well, it doesn’t have to because there are easy things you can do to add flavor to your daily routine—including healthy twists on your favorite foods.
The one key to feeling your best lies in the food you eat—so don’t give up. You can start by working with a dietitian or registered dietitian nutritionist (RDN) to make an eating plan that works for you. Be sure to include foods you like and don’t be afraid to try something new.
Most importantly, remember that eating well—and adding activity to your daily routine (moving more)—are important ways you can manage diabetes. And we’re here to help you every step of the way.
“What can I eat?” is the #1 question asked by people with diabetes when they are diagnosed. Our 2019 nutrition consensus report reviewed over 600 research articles in the last 5 years with our panel of scientists, doctors, endocrinologists, diabetes educators and nutritionists to see what dietary patterns work well for people with diabetes. Everyone’s body responds differently to different types of foods and diets, so there is no single “magic” diet for Diabetes. But you can follow a few simple guidelines to find out what works for you to help manage your blood sugar. Check out our quick-tips and report below:
What can I eat? from American Diabetes Association on Vimeo.
Key Takeaways from ADA’s Nutrition Consensus Report:
There is no “diabetes diet.” Really. Talk to your doctor and get a referral to a registered dietitian nutritionist (RDN) who can help you figure out what eating plan makes the most sense for you and your treatment goals. Your health care team knows you best, and our new nutrition consensus report gives them recommendations based on the latest research.
You have choices—lots. Many different eating patterns can help you manage your diabetes—from Mediterranean to low-carbohydrate to vegetarian. Whatever you choose, be sure to include lots of non-starchy vegetables, minimize added sugars and refined grains, and choose whole, minimally processed foods.
Macronutrients may vary. We wish we could tell you the perfect percentage of calories from carbs, protein, and fat that you need, but the truth is the percentages can and should be individualized.
Carbs are not one-size-fits-all. While there is growing evidence to show that low-carbohydrate eating patterns can benefit people with diabetes and pre-diabetes, there is no one definition for “low carb.” For some, following an eating pattern lower in carbs (26–45% of total calories from carbohydrate) showed better blood sugars and a reduction in diabetes medications, among other benefits. Work closely with your doctor and RDN if you choose a lower carb approach to minimize risks (such as hypoglycemia) and maximize success.
Weight loss works. Losing modest amounts of weight (start with 5%) can improve your blood sugars and other diabetes outcomes in both type 1 and type 2 diabetes. There are lots of ways to lose weight, from changing your diet to getting more exercise, taking medications or even surgery. A focus on lifestyle changes is the preferred starting point, but it’s important to be familiar with all valid options.
Tweaking your food choices can help reduce risk factors for complications. Food swaps are easy ways for people with diabetes to reduce their risk for cardiovascular disease and kidney disease. For example, consider replacing foods high in saturated fat, such as butter and fatty beef, with foods rich in unsaturated fats, like olive oil and fish.
We believe in making healthy, lifelong changes to your daily eating and exercise patterns. Physician’s Weight Control & Wellness’s programs are different from other weight loss programs in that they are specifically constructed by bariatric specialists to meet each patient’s individual needs based on their body chemistry, lifestyle, and weight loss goals. Our individualized programs focus on providing positive alternatives to unhealthy habits and targeting foods which provide your body with the specific nutrients it needs for optimal energy and fat metabolism. Practical exercise and hydration are also implemented into our overall program.
We encourage you to become a part of our successful weight loss program. We offer 50 years of safety, experience, knowledge and expertise found nowhere else!
Contact us with any questions about Physician’s Weight Control & Wellness Center and how we can help you in your journey to better health.
Photo by Anna Pelzer on Unsplash
