Nutritional strategies for blood sugar control -
Certain types of foods are especially effective at controlling blood glucose. Whole grains such as whole wheat bread and pasta, brown rice, oats, and quinoa are an excellent source of fiber.
Fiber acts like an outer shell covering these carbs. However, whole grains are still carbs, so they can make blood sugar spike when you eat too many.
Leafy greens such as romaine, kale, and spinach, along with non-starchy vegetables for example, peppers, tomatoes, and onions are high in fiber, low in calories, and nutrient-rich.
All nuts are high in protein and healthy fats. Healthy fats slow your digestive system and the rush of sugar from your gut to the bloodstream. Seeds — chia, flax, pumpkin, sunflower, and sesame — are another great option, especially for people with nut allergies.
All fruits contain natural sugar, but berries have the lowest amount. They also contain more fiber than most other fruits, plus lots of healthy nutrients. Food labels list calories, fat, cholesterol, sugars, carbs, and other items. High-starch foods affect blood glucose just as much as sugary foods do.
He recommends the following formula: Take the total carbohydrates and subtract the fiber. That gives you the net carbs. Subtract the sugar from the net carbs. Then you know your total starches. They have 29 grams of total carbohydrates and 6 grams of fiber per serving.
So the net carbs are 23, and this represents sugar plus starch. But there are only 2 grams of sugar listed on the label. People with diabetes should limit serving sizes of starchy foods. Eating high-starch foods with similar amounts of protein balances the resulting sugars. A balanced diet goes a long way toward controlling blood sugar.
Your blood sugar balance also may improve when you:. Skip to cookie consent Skip to main content Skip to alerts Skip to pause carousel. About Us Newsroom How to Control Blood Sugar With Diet. More alert details. Nov 29, Make your calories count with nutritious foods.
Choose healthy carbohydrates, fiber-rich foods, fish and "good" fats. During digestion, sugars and starches break down into blood glucose.
Sugars also are known as simple carbohydrates, and starches also are known as complex carbohydrates. Focus on healthy carbohydrates, such as:. Dietary fiber includes all parts of plant foods that your body can't digest or absorb. Fiber moderates how your body digests food and helps control blood sugar levels.
Foods high in fiber include:. Eat heart-healthy fish at least twice a week. Fish such as salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids.
These omega-3s may prevent heart disease. Foods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels.
These include:. Diabetes raises your risk of heart disease and stroke by raising the rate at which you develop clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet. You may use a few different approaches to create a healthy diet to help you keep your blood sugar level within a typical range.
With a dietitian's help, you may find that one or a combination of the following methods works for you:. The American Diabetes Association offers a simple method of meal planning. It focuses on eating more vegetables. Follow these steps when preparing your plate:.
Because carbohydrates break down into sugar, they have the greatest effect on your blood sugar level. To help control your blood sugar, you may need to learn to figure out the amount of carbohydrates you are eating with the help of a dietitian.
You can then adjust the dose of insulin accordingly. It's important to keep track of the amount of carbohydrates in each meal or snack. A dietitian can teach you how to measure food portions and become an educated reader of food labels.
You also can learn how to pay special attention to serving size and carbohydrate content. A dietitian may recommend you choose specific foods to help plan meals and snacks. You can choose a number of foods from lists that include categories such as carbohydrates, proteins and fats.
One serving in a category is called a choice. A food choice has about the same amount of carbohydrates, protein, fat and calories — and the same effect on your blood sugar — as a serving of every other food in that same category.
For example, the starch, fruits and milk list includes choices that are all between 12 and 15 grams of carbohydrates. Some people who live with diabetes use the glycemic index to select foods, especially carbohydrates.
This method ranks carbohydrate-containing foods based on their effect on blood sugar levels. Talk with your dietitian about whether this method might work for you. When planning meals, take into account your size and activity level. The following menu is for someone who needs 1, to 1, calories a day.
Embracing a healthy-eating plan is the best way to keep your blood sugar level under control and prevent diabetes complications. And if you need to lose weight, you can tailor the plan to your specific goals. Aside from managing your diabetes, a healthy diet offers other benefits too.
Because this diet recommends generous amounts of fruits, vegetables and fiber, following it is likely to lower your risk of cardiovascular diseases and certain types of cancer. And eating low-fat dairy products can reduce your risk of low bone mass in the future.
If you live with diabetes, it's important that you partner with your health care provider and dietitian to create an eating plan that works for you. Use healthy foods, portion control and a schedule to manage your blood sugar level.
If you don't follow your prescribed diet, you run the risk of blood sugar levels that change often and more-serious complications. There is a problem with information submitted for this request.
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Request Appointment. Diabetes diet: Create your healthy-eating plan. Products and services. Diabetes diet: Create your healthy-eating plan A diabetes diet is a healthy-eating plan that helps control blood sugar.
By Mayo Clinic Staff. Related information Slide show: Healthy meals start with planning - Related information Slide show: Healthy meals start with planning Slide show: 10 great health foods - Related information Slide show: 10 great health foods.
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Nutrition therapy for adults with diabetes or prediabetes: A consensus report. Diabetes Care. Eating right doesn't have to be boring. American Diabetes Association. Accessed Feb. What is the diabetes plate method? Carb choices. Centers for Disease Control and Prevention.
Traditional American cuisine: 1, calories. National Heart, Lung, and Blood Institute. Bone health for life: Health information basics for you and your family. NIH Osteoporosis and Related Bone Diseases National Resource Center.
Preventing type 2 diabetes. National Institute of Diabetes and Digestive and Kidney Diseases. Department of Health and Human Services and U. Department of Agriculture. Diabetes diet, eating, and physical activity.
Facilitating behavior change and well-being to improve health outcomes: Standards of Medical Care in Diabetes — Products and Services The Mayo Clinic Diet Online A Book: The Essential Diabetes Book. See also Medication-free hypertension control A1C test Alcohol: Does it affect blood pressure?
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