If you’ve just been diagnosed with type 2 diabetes you might be wondering, “Well, what can I eat?”
“A lot of times, when people are met with diabetes, the nutrition conversation is about what you can’t have, what you have to restrict or take away, and that just doesn’t feel good,” says Shamera Robinson, RDN, a certified diabetes care and education specialist in Washington, D.C. “Focus instead on what things you can add. That’s a more helpful mindset.”
Carbohydrates Aren’t The Enemy
Bread, potatoes, and rice are now a no go, right? False! Your body turns carbs into glucose and burns it as fuel. In other words, you need carbs for energy. It’s the quality that matters. Think whole foods like potatoes instead of processed potato chips.
When you have diabetes, your body doesn’t process glucose the way it’s supposed to. You have to give it a hand to keep your blood glucose (also called blood sugar) from spiking. Steady blood sugar for as long a period as possible is the goal.
Build a meal that includes:
- Non-starchy vegetables
- Lean protein
- Healthy fat
- High-quality carbs
This will keep you fuller longer so you don’t overeat.
You can always snack on veggies or nuts and seeds by themselves in between meals. But you’ll want to add a lean protein or healthy fat to your high-quality carbs. Here are a few ideas:
- Apple slices or whole-grain crackers with peanut butter
- Whole-grain tortilla chips with a low-fat black bean dip
- Whole-grain pita bread or carrots/celery with hummus
Now that you’ve adopted an “add to” mindset, let’s look at ways you can take the guesswork out of what to add.
The Rule Follower
Some people just want to know the rules, and that’s OK. If you think life is easier with instructions, choose a diet plan that’s already proven to better the health of people with type 2 diabetes. Well-researched options include:
The Mediterranean diet. This follows the eating habits of people in Mediterranean countries and includes lots of fish, fruits and vegetables, and healthy fats.
The DASH (Dietary Approaches to Stop Hypertension) diet. A science-based plan designed to lower blood pressure.
The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay). This combines the DASH and Mediterranean diets to help ward off dementia.
While none of these were created specifically for people with type 2 diabetes, research has shown that they benefit people with the condition by improving blood sugar control.
“If you boil all these different eating patterns down,” Robinson says, “the emphasis is on non-starchy vegetables, lean proteins, and heart-healthy fats.”
A search for more information on these eating patterns won’t disappoint. There are resources that simply tell you what types of foods these plans include. Or you can dig deeper for daily meal plans and complete recipes.
The Formula Filler
Do you love a good formula? The diabetes plate method gives you one for the perfect diabetes-friendly meal. Just plug the food in.
Here’s how it works:
- Grab a 9-inch dinner plate.
- Draw a real or imaginary line down the center so that the plate is divided in half.
- Draw another line down the center of one of the halves, so you have three sections: a half-plate section and two quarter-plate sections.
- Fill half your plate with non-starchy vegetables.
- Fill a quarter of your plate with a high-quality carb.
- Fill a quarter of your plate with lean protein.
The plate method is a good reminder that many of the foods you already eat can fit into a diabetes-friendly meal plan. You just have to mind your portion sizes.
“Non-starchy vegetables include collards, okra, peppers,” Robinson says. “Lean proteins – that’s fish, beans, nuts, eggs, lean cuts of beef.”
You can even buy a plate designed for this method. Search online for “plate method,” “diabetes plate method,” or “portion control plate.” Just make sure the sections aren’t equal thirds, but instead a half and two quarters.
The List Maker
You’re more likely to grab something unhealthy or overeat if you wait until you're hungry to decide. Start keeping lists of:
- Your favorite easy, go-to meals that include a vegetable, protein, and carb.
- Your favorite diabetes-friendly snacks.
- Restaurants where you know you can order meals that keep you on track.
- Menu items you enjoy that fit within your meal plan.
Keep these lists on your phone or on paper tacked to your fridge.
The Mixer and Matcher
Your lists can form the foundation of what Robinson calls your “capsule kitchen.”
“If you know the concept of a capsule wardrobe where you have a few go-to basic pieces that you can mix and match to make different outfits … I like to think about the same concept when it comes to the kitchen.”
Always stock your favorite non-starchy vegetables, lean proteins, and high-quality carbs so that you're always ready to plate a healthy meal or hearty snack.
And you don’t have to spend a fortune at the farmer’s market or a fancy organic grocery to keep fruits and vegetables in stock. Frozen and canned vegetables are just as good, last longer and may cost a lot less. Just make sure that the only ingredient is the fruit or vegetable itself. Some canned and frozen produce may come with extra:
- Salt
- Sugar
- Sauce
- Syrup
It’s OK to add a little salt yourself, but you don’t need to if the food is already salted.
“You should absolutely season your food, but you have more control over it when it’s not already pre-seasoned,” Robinson says. If you can’t find canned goods without salt in them, “You can always rinse canned vegetables before you prepare them to help bring the sodium down.”
The Pan Fryer
Once you’ve identified staple ingredients for snacks and meals, make sure you always keep the oils and spices you’ll need to prepare them. These oils are better for you than most:
- Canola
- Corn
- Olive
- Peanut
- Safflower
- Soybean
- Sunflower
- Vegetable
“Those could be good swaps to replace butter or coconut oil, which are solid at room temperature because they are higher in saturated fat,” Robinson says.
The Restaurant-Goer
Besides your list of go-to restaurants and menu items, you can try a few other hacks to set yourself up for success during a meal out.
Plan ahead. Any eating plan, whether it’s for diabetes control, weight loss, or some other goal, can get derailed at a restaurant. Some people find it helpful to look at the menu online and decide what they’re going to order before they even enter the restaurant.
Remember the plate method. Even though you won’t be plating your food yourself, you can still make choices that provide you that non-starchy vegetable, lean protein, and high-quality carb.
Get a box before you bite. Now’s your chance to plate your food the way you would at home. Restaurant servings are often a lot bigger than a standard recommended serving. Ask for a box as soon as your server brings the food out. Move half the meal into the box and slide it out of sight while you enjoy the serving on your plate.
“That way, it’s not in front of you and you don’t have to see it and feel like you need to finish everything on your plate,” Robinson says.
Show Sources
Photo Credit: FatCamera/Getty Images
SOURCES:
Shamera Robinson, RDN, CDCES, Washington, DC.
Beth Israel Lahey Health Joslin Diabetes Center: “Carbs, Protein and Fats – Their Effect on Glucose Levels.”
Mayo Clinic: “Diabetes Diet: Create Your Healthy Eating Plan.”
Nutrients: “Mediterranean Diet Effects on Type 2 Diabetes Prevention, Disease Progression, and Related Mechanisms. A Review.”
American Diabetes Association: “What is the best diet for diabetes?”
American Heart Association: “Healthy Cooking Oils.”
Nutrition and Diabetes: “Association Between MIND Diet Adherence and Mortality: Insights from Diabetic and Non-Diabetic Cohorts.”
Journal of the American College of Nutrition: “The ZONE Diet and Metabolic Control in Type 2 Diabetes.”
