Article written by Diabetic Sock Club an American owned small business
focused on the health benefits of proper foot care for those living with diabetes.

Facebook Facebook Facebook Facebook

What Are Some Things A Diabetic Can Eat?

Diabetes is a chronic condition that affects millions of people worldwide. It occurs when the body cannot produce or properly use insulin, a hormone that regulates blood sugar levels. As a result, people with diabetes need to be mindful of their diet, as food plays a crucial role in managing their blood sugar levels. In this article, we will explore what diabetics can eat to stay healthy and manage their condition effectively.

Understanding the Diabetic Diet

The diabetic diet is a balanced and healthy eating plan that aims to keep blood sugar levels stable. It involves choosing foods that are low in sugar, fat, and salt while also being high in fiber and nutrients. A well-planned diabetic diet also considers the amount of carbohydrates, protein, and fat in each meal to help regulate blood sugar levels.

Macronutrient Balance

Carbohydrates are the main macronutrient that affects blood sugar levels. They are broken down into glucose during digestion, which is then absorbed into the bloodstream. Carbohydrates are found in many different foods, including fruits, vegetables, bread, pasta, rice, and grains. However, diabetics need to be mindful of the amount of carbohydrates they eat and ensure they are spread out evenly throughout the day.

Protein is another essential macronutrient that plays a crucial role in the diabetic diet. It helps keep blood sugar levels stable by slowing down the absorption of carbohydrates. Diabetics should aim to consume lean protein sources such as fish, chicken, turkey, beans, and lentils.

Healthy fats are also important for diabetics as they help reduce inflammation, improve heart health, and increase satiety. However, it is crucial to choose healthy fat sources such as nuts, seeds, avocado, and olive oil, while avoiding trans and saturated fats found in fried foods, baked goods, and processed snacks.

Importance of Glycemic Index

The glycemic index (GI) is a measure of how quickly carbohydrates in food are converted to glucose and released into the bloodstream. Foods with a high GI can cause blood sugar levels to spike, while foods with a low GI release glucose slowly, providing a more gradual increase in blood sugar levels. Diabetics should aim to eat foods with a low GI to help maintain stable blood sugar levels.

Portion Control

Portion control is also crucial for diabetics as consuming too much food, even healthy foods, can cause blood sugar levels to rise. Measuring and tracking food intake can help diabetics manage their portions and keep blood sugar levels stable. Additionally, diabetics should aim to eat smaller meals throughout the day to help maintain stable blood sugar levels.

Best Foods for Diabetics

Diabetics should aim to eat a well-balanced diet that includes a variety of nutrient-dense foods. Here are some of the best foods for diabetics:

Non-Starchy Vegetables

Non-starchy vegetables such as spinach, kale, broccoli, carrots, and green beans are low in carbohydrates and high in fiber, making them an excellent choice for diabetics. They are also high in vitamins, minerals, and antioxidants, which can help reduce inflammation and improve overall health.

Whole Grains

Whole grains such as brown rice, quinoa, and whole-wheat bread are high in fiber, protein, and nutrients. They also have a low GI, making them an excellent choice for diabetics. However, diabetics should be mindful of their portion sizes when consuming whole grains as they still contain carbohydrates.

Lean Protein

Lean protein sources such as fish, chicken, turkey, beans, and lentils are low in fat and high in protein, making them an excellent choice for diabetics. Protein helps regulate blood sugar levels and provides a feeling of fullness, which can help prevent overeating.

Low-Fat Dairy

Low-fat dairy products such as milk, yogurt, and cheese are excellent sources of calcium and protein. They also have a low GI and can help stabilize blood sugar levels. However, diabetics should be mindful of their portion sizes as dairy products can be high in calories.

Healthy Fats

Healthy fats such as nuts, seeds, avocado, and olive oil are important for diabetics as they help reduce inflammation and improve heart health. They also provide a feeling of fullness, which can help prevent overeating. However, diabetics should be mindful of their portion sizes when consuming healthy fats as they are still high in calories.

Foods to Avoid

Diabetics should avoid foods that can cause blood sugar levels to spike, such as:

Refined Carbohydrates

Refined carbohydrates such as white bread, pasta, and baked goods are high in sugar and have a high GI, making them an unhealthy choice for diabetics. They can cause blood sugar levels to spike and should be avoided or consumed in moderation.

Sugar-Sweetened Beverages

Sugar-sweetened beverages such as soda, energy drinks, and fruit juices are high in sugar and can cause blood sugar levels to spike. Diabetics should avoid these beverages and opt for water or low-sugar alternatives instead.

Trans and Saturated Fats

Trans and saturated fats found in fried foods, baked goods, and processed snacks can increase inflammation and harm heart health. Diabetics should avoid these fats and opt for healthy fat sources such as nuts, seeds, and olive oil instead.

Processed and Packaged Foods

Processed and packaged foods are often high in salt, sugar, and unhealthy fats, making them an unhealthy choice for diabetics. Diabetics should opt for whole, nutrient-dense foods instead.

Tips for Making Healthier Food Choices

Here are some tips for diabetics to make healthier food choices:

Plan ahead

Planning meals ahead of time can help diabetics make healthier food choices and avoid unhealthy options.

Read food labels

Reading food labels can help diabetics understand the nutritional content of foods and make informed decisions about what to eat.

Avoid eating out too often

Eating out can be challenging for diabetics as restaurant meals are often high in salt, sugar, and unhealthy fats. Diabetics should aim to cook at home more often and bring healthy snacks and meals with them when they are on the go.

Find healthier alternatives

Finding healthier alternatives to unhealthy foods can help diabetics manage their condition and reduce their risk of complications. For example, swapping refined carbohydrates for whole grains, or sugar-sweetened beverages for water or low-sugar alternatives.

Conclusion

Proper nutrition is crucial for diabetics to manage their condition and reduce their risk of complications. By following a balanced and healthy eating plan that includes a variety of nutrient-dense foods, diabetics can maintain stable blood sugar levels and improve their overall health. The Diabetic Sock Club is an excellent resource for diabetics, providing information and resources to help them manage their condition effectively.

3 comments

  • Appreciate your posting and listing foods to eat. I am diabetic and always looking for help with the pain in my feet. I will review your socks as well. Thanks

    Jerry Bornamann
  • You should know – many, if not most, diabetics have chronic kidney disease and high blood pressure. Some of your diabetic food recommendations should change for this reason. Also, NO grains are good food choices for diabetics. You should also mention how damaging PUFAs are for diabetics – and for everybody.

    Tom Barrett
  • Excellent. Thank you

    Mary Lou McLain

Leave a comment

Please note, comments must be approved before they are published

Best Sellers

  • Men's Cotton Diabetic Crew Socks (6 Pair)
    Regular price
    $39.99
    Sale price
    $39.99
    Regular price
    $79.95
    Unit price
    per 
    Sold out
    White Black Grey Brown Navy Beige
  • Men's Cotton Diabetic Ankle Socks (6 Pair)
    Regular price
    $39.99
    Sale price
    $39.99
    Regular price
    $69.95
    Unit price
    per 
    Sold out
    White Black Grey
  • Men's Ultra-Soft Upper Calf Diabetic Socks (4 Pair)
    Regular price
    from $39.99
    Sale price
    from $39.99
    Regular price
    $79.95
    Unit price
    per 
    Sold out
    White Black Assorted
  • Women's Cotton Diabetic Crew Socks (6 Pair)
    Regular price
    $39.99
    Sale price
    $39.99
    Regular price
    $79.95
    Unit price
    per 
    Sold out
    White Black Grey Brown Navy
  • Women's Cotton Diabetic Ankle Socks (6 Pair)
    Regular price
    $39.99
    Sale price
    $39.99
    Regular price
    $79.95
    Unit price
    per 
    Sold out
    White Black Grey
  • Men's Over The Calf Compression Stocking Socks (1 Pair)
    Regular price
    from $19.99
    Sale price
    from $19.99
    Regular price
    $31.95
    Unit price
    per 
    Sold out
    White Black Navy Brown Grey Tan
  • Women's Ultra-Soft Upper Calf Diabetic Socks (4 Pair)
    Regular price
    from $39.99
    Sale price
    from $39.99
    Regular price
    $79.95
    Unit price
    per 
    Sold out
    White Black Assorted
  • DSC Hemp Cream For Neuropathy Aches & Nerve Pain (Peppermint)
    Regular price
    from $39.99
    Sale price
    from $39.99
    Regular price
    $59.95
    Unit price
    per 
    Sold out