5 Meal-Planning Tips for Diabetics

About 34.2 million people have diabetes, with about 1.5 million people newly diagnosed every year. Diabetes is a chronic condition in which your blood glucose level is too high. People have high levels of blood sugar because their body does not make enough, or any, insulin or it does not use insulin adequately.

At Wasatch Peak Family Practice in Layton, Utah, our team can help you manage your blood sugar levels while eating well and healthfully. 

Insulin is a hormone that helps convert glucose from the food you eat into energy. When insulin production is impaired, the glucose stays in your blood. When your blood glucose levels get too high, you may develop serious health issues such as heart disease, stroke, kidney disease, nerve damage, and eye problems. 

One of the best ways to manage blood glucose levels is through your diet. Here are five tips to help you plan diabetes-friendly meals.  

Eat meals at roughly the same time every day

Eating three meals, and healthy snacks, at about the same time every day can help your body regulate blood sugar levels. It can also help deter you from mindless eating or grabbing an unhealthy snack. Eating about the same number of calories at each meal, rather than binging at one meal and eating lightly at the other two, can also help manage your blood glucose levels.

Choose healthy carbohydrates

Some people may think that you need to avoid most carbs when you have diabetes because they can cause blood sugar spikes. Fortunately, that’s not true. You can eat carbs, as long as you’re smart about it. Choose fruits and whole grains because they’re high in fiber and digest more slowly.

Avoid these foods

While you should focus on filling your plate with fruit, vegetables, lean meats, fish, and low-fat dairy, you should try to skip or minimize sugary foods and drinks and foods that have trans or saturated fat such as full-fat dairy products, butter, hot dogs, and bacon.

Cut back on sugar

Eating too much sugar can raise your blood sugar levels. You don’t have to eliminate sugar entirely, but make sure you eat it in moderation and make desserts or other treats part of a healthy eating plan. 

Add fiber to your meals

Fiber helps your body digest sugars more slowly, eliminating blood sugar spikes. Fiber-rich foods include fruits, vegetables, whole grains, and nuts. 

If you have diabetes and want more information on how to plan diabetes-friendly meals and manage your blood sugar, contact Wasatch Peak Family Practice for an appointment with one of our experienced family practice doctors. You can also request an appointment online.