A Guide to Choosing a Perfect Diabetic Diet

The most common question asked by patients who are diagnosed with diabetes is - doctor, what do I eat now? The answer is very simple - there is nothing you cannot eat!

Yes, you read it right. There is nothing you cannot eat as long as you eat regular, qualitative meals and make the correct food choices.

So, what comes under correct food choices?

1. Complex carbohydrates like whole grain bread, oatmeals, potatoes, and brown rice.
2. Proteins like fish, chicken, eggs or egg whites.
3. Fibers like beans, whole grains, fruits, and vegetables.
4. Vegetables, especially green, leafy ones.
5. Healthy fats like olive oil, peanuts, almonds, walnuts, and flax seeds.

Also, it is important to know how much of these food items you can consume. If you eat more than you need, your blood glucose will rise. The Canadian Diabetes Association suggests a very simplified guideline to measure your portion size by using your own hands.

The Guideline

• How many vegetables?

Choose vegetables as much as you can hold in both your hands.

• How much of grains and starches?

Grains and starches should be up to the size of your fist.

• How much fruit?

Similar to grains and starches, that is, up to the size of your fist.

• How much milk?

One cup (250 ml) of low-fat milk with a meal.

• How much of milk alternatives to consume?

Choose an amount the size of your palm and the thickness of your little finger.

Being diagnosed with diabetes does not mean living in deprivation. It can also mean eating a tasty, balanced diet that will help you keep blood sugar under control, boost your energy and improve your mood. It all depends on how the patient perceives it.