Diet Plan for Diabetics – An Effective Way to Control Your Blood Sugars

Updated on March 12th, 2020
diet for diabetics

Diabetes!! It is a universal term that we hear these days. Diabetes can strike anyone. The numbers have been increasing drastically. Around 30.3 million people in the US, that is approximately 9.4% of the population is diagnosed with Diabetes.

Before moving ahead, you must know what Diabetes actually means. Diabetes and insulin are inter-related. Our body converts food into glucose. At this point, the pancreas releases insulin. It is the insulin that allows the glucose to enter the cells.

Diabetes Is Divided into Two Types

  1. Type 1 (Insulin Dependent Diabetes Mellitus)
  2. Type 2 (Non-Insulin Dependent Diabetes Mellitus).

In Type 1, the pancreas is unable to produce insulin. while in Type 2, an individual’s body resists producing insulin.

You can overcome the condition of Diabetes with a simple diet. Follow a proper diet plan and eat healthy foods to deal with a condition called Diabetes.

Why Do Diabetics Need a Diet Plan?

Living a life with diabetes doesn’t mean that you have to sacrifice your favorite food. This is why; a proper diet plan is a must to ensure you control your blood sugar levels while having the food you crave.

Keto diet for diabetics is enriched with nutrients and is low in calories or fat. This diet plan also helps manage body weight and decrease heart disease risks.

What Foods are Good for Diabetics?

A good diet plan focuses on the overall amount and kind of carbs.

You can enjoy your food by eating in small portions. An excellent diet plan must have foods of all groups in an adequate amount. Here is a list of healthy diet plans.

1. Vegetables



Non-starchy foods are low in calories and are rich in fiber. They all have the essentials vitamins and minerals(1).

  • Pepper
  • Broccoli
  • Carrots
  • Tomatoes
  • Greens

Starchy Vegetables

The starch is beneficial for patients with diabetes, as well.

  • Green peas
  • Potatoes
  • Corn

[Also Read: Natural Ways to Treat Diabetes ]

2. Fruits

Consuming fiber is also a way to treat diabetes. Delicious fruits not only give you tasty treats but also meet your nutritional demand.

  • Berries
  • Apples
  • Grapes
  • Bananas
  • Oranges
  • Melon

[ Read: Best Cereal for Diabetics ]

3. Grains

Ensure that the grains you eat should be whole grain.

  • Rice
  • Oats
  • Barley
  • Wheat
  • Cornmeal
  • Quinoa

4. Protein

Proteins offer macronutrients together with fats and carbohydrates.

  • Turkey or chicken without skin
  • Dried beans
  • Lean Meat
  • Eggs
  • Fish
  • Tofu

[Also Read: Popular Drinks for Diabetics]

5. Dairy Food


Dairy products are helpful in managing weight and minimize the risk of developing metabolic syndrome and hypertension(2).

  • Yogurt
  • Cheese
  • Milk or lactose

6. Keto Diet for Diabetes

Keto diet a low carb diet recommended when you need to consume 30 g of carbohydrate every day. With a low carb diet, the body encourages the use of energy produced from burning body fat which forms energy sources known as ketones.

The keto diet for diabetics helpful in both type 1 as well as type 2 diabetes.

Working on the Ketogenic Diet

The ketogenic diet works by the process of ketosis – body fat is burned to ketones. Diabetics also suffer from weight issues are the prime beneficiary of this diet plan. Mainly those who are pre-diabetic or diagnosed with Type 2 can take advantage of this diet plan.

[Also Read: Foods for Diabetics]

7. Low Carb Diet for Diabetes

Diabetes is amongst the chronic diseases that are hampering the normal life of a person with Diabetes. Maintaining the right blood sugar level is essential and can be obtained by adopting a low carb diet for Diabetes. Diet for Diabetics reduces complications.

Studies have shown that a low carb diet supports the treatment of Diabetes. The optimal amount of carbs can vary from person to person. Low sugar levels benefit patients with Diabetes. Low insulin in the body minimizes insulin resistance and helps in maintaining type 2 diabetes.

Advantages of Low-Carb Diets

  • Reduces HbA1c.
  • Promote weight loss.
  • Give more energy to the body.
  • Minimizes the risk of high sugar levels.
  • Lessen threat of severe hypos.
  • Clear out the thinking process.
  • Decreases cravings of sugary foods and snacks.

A healthy low carb includes – vegetable intake, a little bit increase in fat consumption, moderate protein intake, and minimizes the use of processed food, grains, and sugar. That’s why; it is advisable to have fat from natural sources.

Low Carb Diet Plan

  • Fish
  • Meat
  • Eggs
  • Nuts
  • Dairy
  • Avocado
  • Olive oil

The bottom line is that a meal should be a plan in a way that ideally helps manage Diabetes and keep you healthy. Along with this, take a quality sleep and go for stress management to get a better result.

[ Read: Moringa to Control Diabetes ]

8. Paleo Diet for Diabetics

Paleo Diet

The Paleo diet for diabetics has lots of benefits. The offered diet is primarily meant for those who have Diabetes and also who seek to lose weight. Not only this, but it also enhances insulin sensitivity and improves heart health.

It is almost similar to a low-carb diet and focuses on fresh vegetables and fruits. The main thing is there are no processed foods like starches, refined sugar, and dairy products. The mentioned diet is beneficial as it is low in carbohydrates, good in protein, and moderate in fat amount.

The insulin resistance can be prevented with this, and it also helps diminish the risk of high blood sugar levels in the body. It is a fact that in the paleo diet, it is essential to have 20% carbs, 50% fat and 30% protein with no strict portion control in this diet.

Paleo Diet plan

You must avoid some food items like

  • Corn
  • Wheat
  • Rice
  • Dairy
  • Vegetable
  • Legume
  • Soybean
  • Safflower
  • Refined sugars
  • Alcohol

The paleo diet for diabetics also emphasizes exercise and good sleep. You must opt for it to deal with diabetic conditions, weight loss, and insulin resistance.

Undoubtedly, this is a magical diet that supports fiber-rich, nutrient-rich, low, moderate carb diet.

[Read: Keto Diet for Vegetarians]

9. Atkins Diet for Diabetes

Atkins Diet

Choosing a healthy diet plan is an excellent option for not only losing weight but also managing symptoms of diabetes. Atkins diet for Diabetes is beneficial in lowering down the cholesterol and levels of blood pressure. It also enhances the energy level in the body.

Dr. Atkin was the one who established the connection between insulin and obesity. He enlightened the people with the fact that it is quintessential to reduce down the number of carbohydrates in the diet.

The Atkin diet for diabetics generally works on decreasing the levels of carbs consumed in the body. The insulin resistance can be improved on par with blood sugar levels if you cut down the sugar intake while taking this diet.

There are several phases involved in the Atkin diet. The initial stage includes foods that have a higher carbohydrate level until and unless they don’t hamper the overall process.

Most diabetic patients opt for this diet because it eliminates the unnecessary amount of processed carbs. In general, it targets high-fiber-carbohydrate, which shows less effect on blood sugar levels.

The reason for the success of the Atkin diet is that it reduces appetite, making you consume lesser calories.

[Read: Smoothies for Diabetics]

In a Nutshell

Diabetics are at great risk of heart diseases and also stand a chance of developing mental disorders. Regardless of whether you want to control Diabetes or prevent it, a diet plan plays a crucial role. Pay attention to the foods is mandatory.

The combination of eating healthier and losing weight brings a positive change in the life of a diabetic. In apt words, a proper diet plan can profoundly reduce the symptoms of Diabetes. Mentioned above are some of the highly recommended best diets for diabetics.

A Balanced Diet Plan is Beneficial in:

  • Controlling the blood sugar levels.
  • Decreasing cholesterol level.
  • Maintaining body weight.
  • Avoid low blood glucose reactions.
  • Reducing the risk of health problems such as diabetes.
  • Lower down blood pressure.

You can visit a registered dietician for a proper diet plan that helps you in diminishing the diabetic symptoms and provides excellent support in the weight loss program.

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