Best Foods For Diabetic Diet – Obesity and type 2 diabetes are growing problems in our country. To combat this epidemic, nutritional intervention is needed. Diabetics often believe that they should exclude fruit from their diet on the assumption that it raises blood sugar. However, not all fruit is created equal. In fact, some fruits have been shown to reduce the occurrence of type 2 diabetes in the population, as well as help with weight loss. It’s all based on something called the glycemic index.
The glycemic index (GI) is a measure of how quickly a certain food raises blood sugar, or blood sugar in the body. GI has a scale of 0 to 100, with zero being the slowest rate of blood sugar rise and 100 being the highest. Pure glucose has the highest GI and has a rating of 100. Only carbohydrates are on the GI scale, and those higher in fiber or fat have a lower GI rating.
Best Foods For Diabetic Diet
Eating a low GI diet can help diabetics keep their blood sugar under control. Foods with a rating of 55 or below are considered low GI. Low-GI fruits include:
Best Printable Diabetic Diet Chart
On the other hand, fruits with a high GI score should be limited in a diabetic diet. These fruits include:
If you want to indulge in a high GI fruit, be sure to combine it with another food that is high in fiber. Fiber helps slow down the absorption of sugar, reducing spikes in blood sugar levels.
Diet and nutrition is only one part of the treatment and prevention of type 2 diabetes. Talk to your doctor about your condition and risk factors before starting any type of restrictive diet.
Sign up to receive Baptist Health emails to learn more about your health from our blog, e-newsletter and Flourish. Or follow one of our social media accounts.Baked Chicken ChalupasI wanted an easy alternative to fried Chalupas, so I bake them with filling on top. -Magdalena Flores, Abilene, Texas
Diabetes Diet: Best And Worst Foods For Blood Sugar Level
1 Chalupa: 206 calories, 6g fat (2g saturated fat), 45mg cholesterol, 400mg sodium, 17g carbohydrates (3g sugar, 3g fiber), 19g protein. Diabetic exchange: 2 lean meat, 1 starch, 1/2 fat.
Ginger Halibut with Brussels Sprouts I moved to the US from Russia and love to cook Russian food for family and friends. Halibut with soy sauce, ginger and pepper is a favorite. – Margarita Parker, New Bern, North Carolina
1 fillet with Brussels sprouts: 234 calories, 12g fat (2g saturated fat), 56mg cholesterol, 701mg sodium, 7g carbohydrates (2g sugar, 3g fiber), 24g protein. Diabetic exchange: 3 lean meat, 2 fat, 1 vegetable.
Day 3: Chipotle Shredded Beef This beef is delicious whether you serve it all up in a tortilla, with corn salsa in a burrito, in a bun or over rice or mashed potatoes. So many options! -Darcy Williams, Omaha, Nebraska
Indian Diet Plan For Type 2 Diabetes: Sample Diet To Control Blood Sugar Level
2/3 cup ground beef with 1/2 cup cooked rice (calculated without optional ingredients): 345 calories, 13g fat (4g saturated fat), 74mg cholesterol, 194mg sodium, 31g carbohydrate (6g sugar, 3g fiber), 26g protein. Diabetic exchange: 3 lean meat, 2 starch.
Day 4: Cinnamon-Apple Pork Chops The cinnamon that destroys this main dish has a stabilizing impact on blood sugar as well as a cholesterol-lowering effect, two benefits that people with diabetes can appreciate. Pair it with this cauliflower mash, which is similar to mashed potatoes, but without the same calories, carb content, or blood sugar impact.
1 pork chop with 2/3 cup apple mixture: 316 calories, 12g fat (4g saturated fat), 62mg cholesterol, 232mg sodium, 31g carbohydrates (25g sugars, 4g fiber), 22g protein. Diabetic exchange: 3 lean meat, 1 starch, 1 fruit, 1 fat.
Day 5: Mushroom Turkey Tetrazzini This creamy, comforting casserole makes a fantastic way to use up leftover Thanksgiving turkey. And it’s a real family pleaser! -Linda Howe, Lisle, Illinois.
Best Packaged Snacks For Diabetes [with New 2023 Products]
1 cup: 357 calories, 7g fat (3g saturated fat), 71mg cholesterol, 717mg sodium, 38g carbohydrates (5g sugar, 3g fiber), 34g protein. Diabetic exchange: 3 starch, 3 lean meat, 1/2 fat.
Rosemary Chicken with Spinach & Beans With two young boys who are constantly on the go, I’m always looking for ways to simplify meals. This recipe only uses one pan, making it a cinch to prepare dinner for a hungry family in half an hour. -Sara Richardson, Littleton, Colorado
1 chicken breast half with 3/4 cup sauce: 348 calories, 9g fat (2g saturated fat), 94mg cholesterol, 729mg sodium, 25g carbohydrate (5g sugar, 6g fiber), 41g protein. Diabetic exchange: 5 lean meat, 2 vegetables, 1 starch, 1 fat.
Day 7: Turkey-Stuffed Bell Peppers These well-seasoned ground turkey-stuffed bell peppers are so delicious, you won’t even miss them with real cheddar cheese. Round off the meal with a salad or a side of rice. -Judy Hand-Truitt, Birmingham, Alabama
Diabetes Diet: Healthy Foods For Diabetics [infographic]
2 stuffed pepper halves: 323 calories, 10g fat (0 saturated fat), 45mg cholesterol, 771mg sodium, 20g carbohydrates (6g sugars, 4g fiber), 40g protein. Diabetic exchange: 5 lean meats, 2 vegetables, 1 starch, 1/2 fat.
Bow Ties with Sausage & Asparagus We love asparagus, so I’m looking for ways to go green. This pasta dish comes together quickly on hectic nights and makes wonderful leftovers. – Carol Suto, Liverpool, New York
1-1/3 cups: 247 calories, 7g fat (2g saturated fat), 36mg cholesterol, 441mg sodium, 28g carbohydrates (2g sugar, 4g fiber), 17g protein. Diabetic exchange: 2 lean meat, 1-1/2 starch, 1 vegetable.
Tuscan Fish Packets My husband fishes a lot, so I’m always looking for different ways to serve his fingers. A professional chef was nice enough to share this recipe with me, and I played around with different veggie combinations until I found the ones my family liked best. – Kathy Morrow, Hubbard, Ohio
Foods To Fight Diabetes
1 serving: 270 calories, 2g fat (1g saturated fat), 83mg cholesterol, 658mg sodium, 23g carbohydrates (4g sugars, 7g fiber), 38g protein. Diabetic exchange: 5 lean meat, 1 starch, 1 vegetable.
Day 10: Rosemary Pork Medallions with Peas It’s nice to have a quick meal to fix after getting home from work. It’s easy to prepare and doesn’t use a lot of ingredients, so it’s great for beginner cooks. -Laura McAllister, Morganton, North Carolina
3 ounces cooked pork with 1/3 cup peas: 260 calories, 10g fat (3g saturated fat), 69mg cholesterol, 571mg sodium, 15g carbohydrate (4g sugar, 3g fiber), 28g protein. Diabetic exchange: 3 lean meat, 1 starch, 1/2 fat.
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Chicken Ole Foil Supper These Tex Mex-style chicken wraps can be assembled ahead of time and frozen if desired. Simply refrigerate overnight, then grill as directed. I like to serve them with warm tortillas and fresh fruit on the side. – Mary Peck, Salina, Kansas
Diabetes Diet: 5 Power Packed Snacks To Manage Blood Sugar Levels Infographic
1 serving: 405 calories, 13g fat (6g saturated fat), 91mg cholesterol, 766mg sodium, 34g carbohydrates (8g sugars, 6g fiber), 37g protein. Diabetic exchange: 4 lean meat, 2 starch, 1 fat.
Quinoa Unstuffed Peppers This deconstructed stuffed pepper dish packs a wallop of flavor. I actually make it all the time, and I make sure my fridge is stocked with individual portions to take to work. -Rebecca Ende, Phoenix, New York
1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbohydrates (3g sugar, 4g fiber), 17g protein. Diabetic exchange: 2 starch, 2 medium-fat meat.
Cedar Plank Salmon with Blackberry Sauce Here’s my go-to entree for a warm weather cookout. The salmon has a rich, grilled flavor that is enhanced by the sweet blackberry sauce. It’s a nice balance of sweet, smoky and spicy. -Stephanie Matthews, Tempe, AZ
Diabetic Food List (pdf)
1 fillet with 2 tablespoons sauce: 304 calories, 16g fat (3g saturated fat), 84mg cholesterol, 186mg sodium, 10g carbohydrates (6g sugars, 3g fiber), 29g protein. Diabetic exchange: 4 lean meat, 1/2 starch.
Artichoke Ratatouille Chicken I loaded up on all the fresh produce I could find in this quick chicken dinner. Serve it alone or over pasta. -Judy Armstrong, Prairieville, Louisiana
1-2/3 cups: 252 calories, 9g fat (2g saturated fat), 67mg cholesterol, 468mg sodium, 15g carbohydrate (4g sugars, 4g fiber), 28g protein. Diabetic exchange: 3 lean meat, 1 starch, 1 fat.
Spicy Roasted Sausage, Potatoes and Peppers I love to share my cooking, and this hearty sheet pan dinner has built a reputation for being delicious. People have actually approached me in public asking for the recipe. -Laurie Sledge, Brandon, Mississippi
Healthy Food Choices Made Easy
1-1/2 cups: 257 calories, 11g fat (3g saturated fat), 65mg cholesterol, 759mg sodium, 24g carbohydrates (5g sugars, 3g fiber), 17g protein. Diabetic exchange: 3 lean meat, 1 starch, 1 vegetable, 1 fat.
Wild Mushroom Pizza What’s great about this wild mushroom pizza is that you don’t have to worry about finding the right toppings. Whatever wild mushrooms are in season or at your market will work well. I like to get as many different ones as possible. -James Schend, Taste of Home Deputy Editor
1 slice: 284 calories, 10g fat (5g saturated fat), 22mg cholesterol, 357mg sodium, 37g carbohydrates (3g sugars, 3g fiber), 12g protein. Diabetic exchange: 2-1/2 starch, 2 medium-fat meat, 1/2 fat.
Day 17: Chicken with Peach-Avocado Salsa If you love fruit but fear its high sugar content, this recipe is a perfectly balanced way to bring it back into your diet. By pairing this sweet stone fruit with the glucose-starved chicken, you can enjoy this dish without worrying about sugar spikes. Peaches also contain plant compounds called phenols, which the body uses to remove disease-causing inflammation.
Healthy Eating For Blood Sugar Control
1 chicken breast halved with 1/2 cup salsa: 265 calories, 9g fat (2g saturated fat), 94mg cholesterol, 536mg sodium, 9g carbohydrate (4g sugar, 3g fiber), 36g protein. Diabetic exchange: 5 lean meats, 1
