Living with diabetes? 4 steps to eat well and eat food you love.
If you are living with diabetes, it can be a challenge to figure out what foods are best to fuel your body and what foods have limits. Fortunately, there's good news ... along with a few challenges.
The good news? If you have Type 2 diabetes, you can eat a wide variety of foods. You do, however, need to be mindful of the amount of certain foods you eat312. What exactly those foods are, and in what quantity, are a bit more challenging to unpack. That's because no two people with diabetes are the same313.
In addition, some foods and the way they affect glucose levels can be deceiving. Put a donut next to a bagel. Which is the better choice? It's a trick question, by the way. A bagel may not have sugar in it, but it may spike your glucose just like (or even more than) a donut311,314.
Here are four steps you can take to explore a more delicious diet.
Step 1. Broaden your food horizons.
The old saying is true: Variety is the spice of life. And it's never been easier to try new foods. Who knows? You may find some new favorites. Consider trying one or two new foods each week from this list of "superstars"315:
-
Nuts
- Berries
- Whole qrains, like oatmeal, barley, or whole-wheat bread, pasta, or crackers
- Milk and yoghurt
- Beans/legumes
- Leafy greens
- Tomatoes
- Fish high in omega-3 fatty acids, like salmon, trout or albacore tuna
Remember that you don't have to be perfect. Just make small changes each day. They can add up to real progress over time.
Pay attention to how various foods make you feel, too. Do certain foods satisfy your hunger? Focus on them. Do other foods make you want more? That may show you what's good fuel for your body and what only makes you hungry soon after eating.
Step 2. Make carbs work harder for your body.
Thankfully, it's a myth that people with diabetes need to avoid carbs316. In fact, evidence suggests that including the right amounts (and types) of carbs, protein and fat can help manage your blood glucose316. Working with your health care team can help you find the right balance.
Focus on carbs, protein and fat that can fuel your life: Fresh fruits and vegetables, whole grains, lean proteins and healthy fats, like olive or avocado oil317.
Incorporate more fiber into your daily foods, too. In fact, certain fiber can actually reduce the amount of sugar absorbed from the digestive tract318. Good sources include oats, beans, apples, citrus fruits, and nuts314.
Step 3. Experiment with simple food swaps.
| Instead of ... | Try ... | Benefits |
|---|---|---|
| 1. Using regular wheat noodles for your lasagna319 | Swapping the noodles for slices of cooked eggplant320 | The eggplant cuts calories and carbs by 80+% |
| 2. Mashing white potatoes321 | Mashing cooked kohlrabi322 | Kohlrabi has 1/3 of the calories and carbs |
| 3. Eating wheat flour tortillas323 | Using corn tortillas324 | Corn tortillas lower calories and raise fiber |
| 4. Deep-frying white potato fries325 | Baking zucchini fries326 | One cup of baked zucchini fries = 19 calories with 1/3 of the carbs |
| 5. Using 1 cup of wheat flour in brownies327 | Using 1 cup of black beans328 | Black bean brownies have half the calories and carbs |
| 6. Using 1 cup of wheat flour in peanut cookies329 | Swapping 1 can of chickpeas (drained) for the flour330 | Chickpeas lower calories while boosting fiber |
Step 4. Learn what works best for you.
It is possible to see the impact of every bite of food, every step, and every dose of insulin. That's where continuous glucose monitoring systems (CGMs for short) are extremely helpful. A CGM like the Libre 2 Plus system has a small, wearable sensor that tracks your glucose levels anytime8, anywhere9. You get real-time readings, around the clock, without any fingersticks10.
The Libre 2 Plus system also features glucose trend arrows that can show you where you're headed, and what foods make your glucose rise quickly (or more slowly). You'll also be able to see reports abou
- your time in your target glucose range
- daily patterns
- your average glucose level
- any low glucose events
Make progress one meal at a time.
Having a CGM like the Libre 2 Plus system helps you make food decisions with a much more complete picture of your body's glucose levels and trends. It's a small but mighty way to give you the information you need to follow so you can improve your time in range28.
All journeys begin with a few small steps, and one day at a time. Which may just add up to real progress and living on your terms.
