Diabetic diet plan: What you can eat and what to avoid

Did you know that a healthy, balanced diet can be a powerful tool for keeping diabetes under control? For those who live with this condition daily, choosing the right foods serves both to control glucose levels and to improve quality of life. And all this can be done thanks to a diabetic diet plan.

But with so much information, sometimes even contradictory, it is easy to feel lost in the search for a healthy diet. That’s why I’m here to help you answer any questions and guide you towards a balanced and delicious diet.

Get ready to discover which foods you can eat as much as you want and which you should avoid on your diabetic diet plan. Remember, small changes to your diet can make big differences in your journey to achieving a better quality of life. Come check!

Allowed foods for diabetics

In the diabetic diet plan, in addition to finding foods that are allowed, there are also those that should be consumed in certain moderation due to their high content of sugar, refined carbohydrates or saturated fats.

Foods that are allowed

• Bean;
• Lentil;
• Chickpea;
• Tofu;
• Apple;
• Pear;
• Tangerine;
• Strawberry;
• Vegetables: lettuce, broccoli, zucchini, tomatoes;
• Whole oats;
• Quinoa;
• Integral rice;
• Chicken;
• Low-fat meat;
• Fishes and sea food;
• Eggs;
• Seeds, such as sunflower, linseed, chia;
• Low-fat cheeses;
• Skimmed yogurts.

Foods that should be eaten in moderation

• Whole grain bread;
• Popcorn;
• Potato;
• Pumpkin;
• Cassava;
• Sweet potato;
• Beet;
• Some fresh fruits, such as melon, papaya, jackfruit, persimmon, custard apple and grapes;
• Red meat;
• Sweeteners, such as sodium saccharin, sucralose and aspartame;
• Olive oil;
• Linseed oil;
• Coconut oil.

Learn to identify dangers and make smart choices

People with diabetes should avoid consuming foods that can cause rapid spikes in blood sugar levels and increase the risk of related complications.the disease. That’s why it’s so important to identify what these foods are so that they stay out of your meals. Here are the main ones:

• Cakes;
• White rice;
• White breads;
• Soft drinks;
• Fruits in syrup;
• Cookies;
• Burgers;
• Chips;
• Dried fruits: dates, figs, apricots, raisins and plums;
• Sausage;
• Ham;
• Mortadella;
• Fried food;
• Ice creams;
• Milk chocolate;
• Sugary cereals;
• Chips;
• Fruits canned in syrup;
• Butter;
• Full-fat dairy products: yellow cheeses, whole milk, full-fat yogurt, cream cheese.

Can you eat sweets with diabetes?

This is a question that many people ask when it comes to diabetic diet plan. In this sense, the most recommended thing is to avoid eating sweets, as they contain large amounts of sugar that considerably increase blood glucose levels. Because of this, it can increase the risk of diabetes complications.

However, if the person has a balanced diet and controls glucose appropriately, from time to time they can consume some sweets in small quantities, preferably prepared at home.

Tips for eating out without compromising your health

Many believe that people with diabetes cannot eat outside the home due to specific dietary precautions. However, by following some simple tips it is possible to do this without your health being affected. Check out what they are:

1. Before leaving home, research restaurant menus to choose healthier, low-carb options.
2. Choose restaurants that offer a variety of dishes with vegetables, lean proteins and whole grains.
3. Order smaller portions to control the amount of food consumed.
4. Replace high-carb sides like fries with healthier options like salad or steamed vegetables.
5. When choosing a drink, opt for water, unsweetened tea, black coffee or diet sodas instead of sugary drinks.
6. Avoid sauces and condiments high in sugar, such as ketchup and sweet sauces.
7. Choose dishes with fresh ingredients and grilled rather than fried or processed.
8. Always be aware of your blood glucose levels before and after eating out.

Bonus: Tasty and easy-to-prepare recipes

Has anyone asked for tasty and easy-to-make recipes here? By following the diabetic diet plan you can prepare delicious, healthy and simple dishes to prepare. Check out the recipes I selected for you:

Chicken salad with avocado

Ingredients:

• Cooked and shredded chicken breast;
• Ripe avocado cut into cubes;
• Green leaves (such as lettuce or spinach);
• Cherry tomatoes cut in half;
• Yogurt sauce (natural yogurt, lemon juice, salt, pepper).

Preparation:
Mix shredded chicken, avocado, greens and cherry tomatoes in a large bowl. In another container, place the natural yogurt, lemon juice, salt and pepper to make the sauce. Then, pour the dressing over the salad and mix well. Serve immediately and enjoy this wonderful salad!

Vegetable and chicken wrap

Ingredients:

• Wholemeal or whole wheat tortillas;
• Grilled chicken breast and cut into strips;
• Chopped vegetables (such as lettuce, tomatoes, cucumbers, peppers);
• Grated cheese (optional);
• Yogurt sauce (plain yogurt, lemon juice, garlic powder, salt, pepper).

Preparation:
Heat the tortillas lightly in a skillet, then spread a portion of grilled chicken breast in the center of each one. Add chopped vegetables and grated cheese, if desired, and roll the tortillas tightly, tucking the ends inward.

In a small bowl, mix plain yogurt with lemon juice, garlic powder, salt and pepper to prepare the dressing. Serve the wraps accompanied by the yogurt sauce, either on top or on the side, depending on your preference. Definitely a finger-sucking recipe!

Chickpea salad with tuna

Ingredients:

• 1 can of solid tuna in water or olive oil;
• Cooked chickpeas;
• Chopped tomato;
• Chopped red onion;
• Chopped cucumber;
• Chopped black olives;
• 2 tablespoons of extra virgin olive oil;
• 1 tablespoon of balsamic vinegar;
• Salt and pepper to taste.

Preparation

Start by draining the tuna. Soon, in a large bowl mix the chickpeas, tomatoes, onions, cucumbers, olives, olive oil, balsamic vinegar, salt and pepper. Lastly, add the tuna and mix slowly. Serve and enjoy!

With discipline and the support of qualified professionals, you can live well with diabetes and have a full and healthy life!