Diabetes diet: what to eat and what to avoid (with menu)

The diabetes diet should contain foods rich in fiber, such as unpeeled fruits, fresh vegetables and whole grains, which should be eaten in moderation, as despite being healthy, they contain carbohydrates that can increase blood glucose.

Furthermore, in the diet for diabetics, the consumption of foods rich in sugar, honey, bread, biscuits and pasta, fried foods, and meals of the same type should also be avoided. fast food and foods rich in saturated fats.

It is also important to eat 5 to 6 meals a day, with an interval of about 4 hours between them, to avoid hypoglycemia, which is when blood sugar levels become very low, causing dizziness, fainting or convulsions. Furthermore, it is essential to practice physical exercise regularly, as this also helps regulate blood glucose.

Foods that should be prioritized

Foods that should be prioritized in the diabetes diet are those rich in fiber, lean proteins and healthy fats, such as:

• Whole grains, such as whole grain bread, brown rice, whole grain pasta, corn, oats and quinoa;
• Legumes, such as beans, soybeans, chickpeas, lentils and peas;
• Legumes, such as lettuce, tomato, arugula, watercress, chard, pumpkin, green beans and onion;
• Low-fat proteins, such as white fish, chicken, tofu; eggs and lean beef, such as muscle and duckling;
• Fruits, prioritizing fresh, unpeeled and whole, in small portions and preferably those with a low glycemic index, such as strawberries, apples, pears, plums, blueberries, lemons and tangerines;
• healthy fats, such as avocado or grape seed oil and extra virgin olive oil;
• Oilseeds, such as chestnuts, peanuts, hazelnuts, walnuts, Brazil nuts and almonds;
• seeds, such as chia, flaxseed, sesame or pumpkin;
• Low-fat dairy products, such as skimmed milk, skimmed natural yogurt and white cheeses such as ricotta, Minas cheese and cottage cheese.
• Vegetable drinks, such as soy, oat, rice, almond and hazelnut milk.

In the case of tubers such as potatoes, sweet potatoes, cassava and yams, They are healthy foods that contain carbohydrates and can be consumed in the diet, but in small portions.

Despite being a tuber, yacon potatoes have little carbohydrates and a low glycemic index, helping to control blood sugar and can therefore be consumed by diabetics. Learn more about yacon and how to consume it.

Fruit recommendation

Fruits should be consumed in small portions by those with diabetes, because they contain fructose, a type of sugar that is naturally present in these foods.

The recommendation is 1 serving of fruit per meal, which corresponds to the following quantities:

• 1 medium unit of whole fruitsuch as apple, banana, orange, tangerine, plum, peach, kiwi and pear;
• 2 thin slices or one thick slice of large fruitsuch as watermelon, melon, papaya and pineapple;
• 1 handful of small fruitswhich is about 8 grapes or cherries, for example;
• 1 cup of red fruits, such as strawberry, blueberry, raspberry, blackberry and cranberry;
• 1 tablespoon of dried fruitsuch as raisins, plums or apricots;
• Other fruits: 3 dates, 1/2 cup chopped mango, 2 medium figs,

A good tip to prevent fruits from increasing blood sugar levels too much is to add 1 tablespoon of oat flakes or 1 teaspoon of seeds, or consume with 30 g of nuts. See more about recommended fruits for diabetes.

It is also important to know the glycemic index of foods, which is defined as the rate at which a carbohydrate-containing food increases blood glucose. Therefore, it is recommended to consume foods with a low or medium glycemic index.

Foods that should be avoided

Foods that should be avoided in the diabetes diet are those rich in sugar or simple carbohydrates. These foods are:

• Sugar and sweet foods, such as cake, biscuit, chocolate, candy, gum, honey, jam and marmalade;
• Sugary drinkssuch as soft drinks, processed juices, isotonic drinks and chocolate drinks;
• Refined cereals, such as white rice, white bread, white pasta, tapioca and cornstarch;
• Processed meats, such as ham, turkey breast, sausage, sausage, bacon, mortadella and salami;
• High-fat dairy products, such as condensed milk, full-fat yogurt with sugar, ice cream and yellow cheeses;
• Alcoholic beverages, such as beer, wine, vodka and cachaça.

It is also important to read and interpret the nutritional labeling of products before consuming them, because sugar may appear under other names such as glucose, glucose, corn syrup, fructose, maltose, maltodextrin or invert sugar, for example. See other foods high in sugar.

Example of a menu for diabetics

The following table provides an example of a 3-day menu for a person with diabetes:

This menu is just an example of a diet, where the types and quantities of food vary depending on the person’s age, sex, physical activity and health status. Therefore, it is advisable to consult a nutritionist to carry out a complete nutritional assessment and develop a dietary plan suited to individual needs.

If you want an individualized diet, make an appointment with the nutritionist closest to your region:

Diet for type 1 diabetes

The diet for type 1 diabetes is a little different, as in this case it is necessary to regularly take injectable insulin to regulate blood glucose. Therefore, more rigorous control is necessary with both the endocrinologist and the nutritionist.

In this way, control of the disease is achieved through the administration of insulin and a balanced diet, which takes into account the person’s age, physical activity and the person’s general health.

The foods that should be consumed and avoided are the same as those for type 2 diabetes. The only difference is that the amounts of carbohydrates consumed in meals must be regulated, adjusting the insulin dose according to blood glucose levels.

Carb Count

Carbohydrate counting is a tool that helps you plan meals, making food choices more flexible. This method helps to balance blood sugar levels in people with diabetes 1, thus avoiding possible complications such as hypoglycemia, kidney damage and heart problems. Learn more about carbohydrate counting.

This method should always be done with the guidance of a doctor and nutritionist, so that the person knows how to use the exact amount of insulin needed to regulate blood sugar.