Diabetics have different dietary needs than other people. Their bodies can’t properly digest the carbohydrates that are in many of the foods we eat, so they need to focus on foods with a lower-glycemic index and higher protein content than usual. If you’re interested in learning more about diabetes diets and how to eat a healthy diet while maintaining your blood sugar levels, read this article.

1. Salmon and Other Seafood
Salmon is a great source of protein and omega-3 fatty acids, which are good for the heart and brain. It’s also low in calories and fat, making it an ideal choice for people who are trying to lose weight. Salmon can be grilled, baked or poached or smoked if you prefer that flavour.

You might also consider other types of seafood like crab or shrimp if you’re looking for more options than just salmon. Just make sure that whatever kind of fish you choose contains less than 3 grams per serving (1 ounce) if you have diabetes because they contain high levels of mercury which could be harmful to people with diabetes who have high blood sugar levels already.

2. Vegetarian and Vegan Diets
Vegetarian and vegan diets are great options for those living with diabetes. Both diets are focused on eating whole, unprocessed foods, which can help you avoid the spikes in blood sugar that a lot of people experience after eating refined carbohydrates. Both diets also emphasize the importance of protein-rich foods (such as beans, lentils, soy products, and nuts) to help maintain a healthy weight and stable blood glucose levels.

Vegetarians eat only plant-based foods, while vegans do not eat any animal products whatsoever including eggs or dairy products. It’s important to note that vegetarianism is not considered a safe diet for people with diabetes because it can result in higher blood glucose levels than other diets when no animal-based protein is consumed at all. However, if you stick to your limit of carbohydrates per meal and eat protein in moderation, you should be able to manage your blood sugar level just fine without animal proteins in your diet.

3. Mediterranean-Style
A Mediterranean-style diet is a healthy eating plan that is based on the traditional eating habits of people living in Mediterranean countries. It’s rich in vegetables, fruits and whole grains, as well as healthy fats such as olive oil. You don’t have to be from Italy or Greece to follow this type of diet, you can simply incorporate these ingredients into your meals:

Add spinach or arugula to salads instead of lettuce; try mixing them with tomatoes, cucumbers, olives and feta cheese.
Use olive oil instead of butter when cooking vegetables like broccoli or Brussels sprouts. You can also drizzle a little bit over top before serving for extra flavour.

4. High-Fiber Food
High-fibre foods are a great addition to any healthy-eating plan, especially if you’re looking to keep your blood sugar in check. Fibre is a carbohydrate that passes through the digestive tract without being broken down by the body. This means that it has fewer calories than other types of carbohydrates and provides no energy or nutrients but it does help to move waste through your system by absorbing water and forming bulkier stools.

Dietary fibre comes in two varieties: soluble and insoluble. Soluble fibre dissolves in water, which helps lower cholesterol levels. Insoluble fibre does not dissolve in water, but it still works as a laxative and can help prevent constipation. You should aim to get at least 25 grams of dietary fibre per day from whole grains, fruits, vegetables, legumes, nuts and seeds.

5. Dairy Food
You can include low-fat dairy products, such as yoghurt and cheese. Milk is also recommended for people with diabetes. It’s important to note that you should avoid skim milk if you have diabetes because it contains less fat than whole milk, but not enough calcium to be considered a good source of this mineral.

If you like ice cream or sour cream on your baked potatoes or tacos in place of butter or margarine, go ahead and indulge yourself. Just remember that these foods are high in saturated fats that raise cholesterol levels in the body, so don’t overdo these treats.
And finally: cottage cheese. Cottage cheese is made from curds which are separated from the whey (the liquid). It has been shown to help lower cholesterol levels when eaten regularly so feel free to enjoy this delicious treat every day.

6. Healthy Oils
Healthy oils are an important part of your diabetes diet. They are an excellent source of essential fatty acids, which are essential to the proper functioning of your body. You should always choose healthy oils over saturated fats, such as butter and lard. Your risk for heart disease and stroke may increase if you consume saturated fats. Instead, opt for healthy oils such as olive oil, coconut oil or canola oil. These oils contain monounsaturated fats, which have been shown to reduce LDL (bad) cholesterol levels in the blood and increase HDL (good) cholesterol levels in the blood. Healthy oils also provide you with vitamin E, which is important for maintaining healthy skin, vision and fertility. They also contain antioxidants that help protect against inflammation and cancer.

Now that you know what to eat and what not to eat, it’s time for the fun part: planning your meals. Take a look at our sample meal plan below and pick out some of these items that sound good to you. You can use this as a guide when creating your own diabetic diet plan as well.