Diabetic diet and menu: What to eat and What to avoid

The diet for diabetics should contain foods rich in fiber, such as peeled fruits, fresh vegetables and whole grains, which should be eaten in moderation, because although they are healthy, they provide carbohydrates, which in excess can promote an increase in blood sugar. 

In addition, in the diabetic diet you should also avoid the consumption of foods rich in sugar, honey, bread, cookies and pasta, as well as fried foods, fast foods and foods rich in saturated fats.

Likewise, it is also important to eat between 5 to 6 meals a day, with an interval of approximately 4 hours between them to avoid hypoglycemia, which is when blood sugar decreases and causes symptoms such as dizziness, fainting and even seizures. In addition, the person with diabetes must also accompany the nutritional plan with regular physical activity, as this will also help regulate blood sugar.

What can a diabetic eat?

Diabetics can eat: 

• Whole grains: whole grain bread, rice and pasta, oats, whole corn flour and quinoa;
• Legumes : beans, soybeans, chickpeas, lentils, peas, peas;
• Vegetables such as broccoli, lettuce, tomato, zucchini, eggplant, paprika, onion, garlic, arugula, spinach, watercress, chard, cabbage, green beans
• Low-fat meats, such as skinless chicken, skinless turkey, fish, low-fat beef;
• Fruits, preferably whole, with peel and fresh, it is important to consume a small portion and preferably choose those with a low glycemic index, such as strawberries, apples, pears, plums, raspberries, blueberries, lemon, tangerine, among others. ;
• Good fats, such as avocado, coconut, olive oil, coconut oil, avocado oil, grape oil and butter;
• Nuts, such as cashews, peanuts, hazelnuts, walnuts, Brazil nuts, pecans, pistachios, and almonds;
• Seeds such as chia, flaxseed, sesame or sesame, pumpkin or pumpkin;
• Skim milk and derivatives , such as natural yogurt, skim milk, and low-fat white cheeses;
• Eggs and quail eggs;
• Vegetable drinks, such as oat, coconut, almond and hazelnut milk.

In the case of tubers such as potatoes, camote (sweet potato or sweet potato), yucca (cassava), yam, ocumo and arracacha, they are healthy foods that contain carbohydrates and that can be incorporated into the diet but in small portions. 

Despite being a tuber, yacon has few carbohydrates and a low glycemic index, which helps control blood sugar, so it can be consumed by diabetics. Learn more about yacon and how to consume it.

Fruits for diabetics

Although they should be included in the diet, people with diabetes should consume fruits in small portions, as they contain fructose, a type of sugar that is naturally present in these foods. The recommendation is 1 serving of fruit per meal, corresponding to the quantities indicated below:

• 1 medium unit of whole fruits , such as apple, banana, orange, tangerine, plum, peach, kiwi, peach and pear;
• 2 thin slices or 1 thick slice of large fruits , such as watermelon, cantaloupe, papaya, and pineapple;
• 1 handful of small fruits, which is approximately 8 units of grapes or cherries;
• 1 cup of berries such as strawberries, blueberries, raspberries, blackberries, blackberries and cranberries;
• 1 tablespoon of dried fruits , such as raisins, prunes or dried apricots;
• Other fruits: 3 units of dates, 1/2 cup of mango chopped into cubes, 2 medium figs,

A good tip to prevent fruits from increasing blood sugar is to add 1 tablespoon of rolled oats or 1 teaspoon of seeds, or consume them with 30 g of nuts. See more about recommended fruits for diabetes .

It is also important for diabetics to know the glycemic index of foods, which is defined as the speed with which a food containing carbohydrate increases blood sugar, and it is recommended to consume foods with a low and medium glycemic index to avoid hyperglycemia. See a table of foods with their respective glycemic index . 

Foods to avoid

Foods that should be avoided in the diabetes diet are:

• Sugar and foods that contain it, such as cookies, chocolates, gummies and other sweets;
• Honey , fruit jelly, jams, syrups , confectionery and pastry products;
• Sweets in general , chocolates and sweets;
• Dairy products such as condensed milk, sugary yogurts, ice creams, and yellow or high-fat cheeses ;
• Sugary drinks, such as soft drinks, industrialized juices, sports drinks and chocolate drinks;
• Processed meats, such as sausages, chorizos, bacon, bologna, salami, and ham;
• Cereals, such as rice, bread, white wraps and pasta, corn flakes, tapioca, cornstarch, and tacos;
• Alcoholic beverages, such as beers, wine, vodka, rum, among others.

These foods contain simple carbohydrates, that is, they are foods that are absorbed very quickly in the intestine and cause blood sugar to rise much faster, creating sugar spikes that uncontrollable diabetes.

It is very important that diabetics learn to read and interpret the nutritional labeling of products before consuming them, because sugar can be hidden and appear under other names such as glucose, glucose or corn syrup, fructose, maltose, maltodextrin or invert sugar. See other foods rich in sugar . 

Diabetic Meal menu

The table below shows an example 3-day menu for a person with diabetes, as well as an example of how often a meal should be eaten: 

Meal	Day 1	Day 2	Day 3
Breakfast (8:00 am)	1 cup of coffee without sugar + 2 slices of whole wheat bread with 1 scrambled egg + 1 slice of melon.	1 cup of coffee with skim milk without sugar + 1 medium whole wheat tortilla with 2 slices of white cheese + 1 pear.	1 cup of unsweetened green tea + 2 pancakes (made with banana, oats and cinnamon) spread with 1 teaspoon of peanut butter + 1 cup of strawberries.
Morning snack (10:30 am)	1 medium apple + 7 cashews/merey/cashews.	1 glass (240 ml) of green juice + 6/7 walnuts	6 strawberries + 1 natural unsweetened yogurt
Lunch (12:30 pm)	1 baked chicken breast gratin with light mozarella cheese, accompanied by 4 tablespoons of brown rice and 2 tablespoons of beans, as well as 1 cup of assorted vegetables sautéed in olive oil (eggplant, onion, carrot and cauliflower), seasoned with 1 teaspoon balsamic vinegar.	1 fish fillet baked with olive oil, tomato and onion, accompanied with 2 medium baked potatoes with skin + 1 apple.	1 cup of zucchini pasta with ground meat and natural tomato paste, accompanied by raw tomato, lettuce and onion salad seasoned with a pinch of salt, pepper, natural herbs and 1 teaspoon of olive oil + 1 slice of papaya.
Afternoon snack (3:00 pm)	1 natural unsweetened yogurt + 1 slice of whole wheat bread with 1 slice of white cheese.	1 medium baked apple sprinkled with cinnamon and 1 teaspoon chia seeds.	1 cup of sugar-free coffee + 1 cup of sugar-free gelatin with 1/2 cup of chopped strawberries.
Dinner (6:00 pm)	1 grilled salmon fillet, accompanied by 4 tablespoons of brown rice and 1 cup of cooked vegetables (broccoli and carrot), seasoned with 1 tablespoon of olive oil and 1 teaspoon of apple cider vinegar.	Lettuce, tomato, onion and arugula salad with 90 grams of grilled chicken breast cut into strips + 30 grams of white cheese cut into cubes, dressed with 1 teaspoon of olive oil and 1 teaspoon of apple cider vinegar + 2 pieces of toast integral.	1 whole wheat flour tortilla with 2 scrambled eggs with tomato, paprika and onion + 2 slices of avocado.
Night snack (9:00 pm)	1 boiled egg.	2 slices of low-fat cheese and slice of natural ham	1 glass of skim milk or vegetable drink

In the diabetes diet, it is important to control meal times to prevent hypoglycemia from occurring, especially before doing physical activity, and an example of how often you should eat meals can be seen on the menu. Learn about other low-carb snack options .

Furthermore, this is an example menu and its quantities vary depending on age, sex, physical activity and whether or not you have any other associated disease. For this reason, the ideal is to go to a nutritionist to carry out a complete nutritional evaluation and develop a meal plan appropriate to her needs. 

Foods for diabetics

Some healthy food recipes for diabetes are:

1. Oatmeal pancakes

Ingredients

• 5 tablespoons of oat flour;
• 1 egg;
• 50 ml of cow’s or vegetable milk;
• 1 banana sliced;
• 1 teaspoon chia seeds;
• 1 splash of oil;
• Cinnamon to taste (optional).

Preparation mode

Blend the banana with the egg until you obtain a smooth dough. Add the oats, chia seeds, cinnamon and milk, stir until you obtain a homogeneous mixture.

Finally, with a ladle, pour the dough into a frying pan, previously greased with a splash of oil, and cook on both sides over medium heat until golden. Serve with pieces of fruit, peanut butter or cheese. Check out other low carb breakfast recipes . 

2. Chard crepes

Ingredients:

• 5 egg whites;
• 1 package of chopped chard;
• Salt and pepper to taste;
• 1 tablespoon chia or sesame seeds.

Preparation mode:

Blend all ingredients. Add the mixture to a frying pan with a little oil until it forms a thin crepe and add a little of the seeds. Cook on both sides. It can be served with chicken, turkey, cheese or tuna, for example, as well as some vegetables. 

3. Stuffed eggplants

Ingredients

• 2 eggplants;
• 180 grams cooked meat, chicken, fish and/or vegetables (seasoned to taste);
• 100 grams of low-fat grated white cheese;
• 1 teaspoon olive oil.

Preparation mode

Preheat the oven to 200°C and place parchment paper on a tray. Wash and chop the eggplants in half and make some cross cuts in the pulp, so that the most similar cubes can emerge. Add salt, pepper and a pinch of olive oil. Bake the eggplants for 30 to 45 minutes. 

With a spoon, remove the pulp and mix it with the meat and/or vegetables, stuff the eggplants and place grated cheese to taste on top. Put in the oven until gratin. See other recipes for healthy desserts for diabetics . 

Diet for type 1 diabetes

Type 1 diabetes is a little more difficult to control than type 2 diabetes, since it arises in childhood or during adolescence and it is necessary to take injected insulin to regulate blood sugar, and in these cases more rigorous control is necessary both with the endocrinologist as well as with a nutritionist or nutritionist, since inadequate nutritional management can produce alterations such as delayed growth and sexual maturation, as well as in the emotional aspect of the child.

In this way, achieving good control of the disease is not only achieved by strictly complying with the insulin administration, but also by establishing a balanced diet, which takes into account the child’s age, social conditions and the disease itself to improve its quality of life.

The foods that should be consumed and avoided are the same as in type 2 diabetes, the only difference is that the amounts of carbohydrates to be consumed at all meals must be regulated, adjusting the dose of insulin to be injected, depending on the behavior of the patient.

Prediabetes Diet: Allowed and Prohibited foods

Carbohydrate Counting

For the treatment of type 1 or type 2 diabetes, in people who use injectable insulin, there is currently a fairly simple and modern method of planning the individual’s diet, this method is called carbohydrate counting, which has The main objective is to improve glycemic control and allow greater flexibility in food choices.

This method involves an induction by the doctor and the nutritionist, who will be in charge of explaining how to calculate the amount of carbohydrates present in the food, so that the person then injects the exact amount of insulin needed to regulate blood sugar. blood, being a useful tool to control blood glucose and avoid long-term complications. See a complete guide on how to do carbohydrate counting .