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The food we eat is made up of 3 macronutrients: carbohydrates, fat and protein. Some foods are a mix of these and some are primarily one macronutrient. People with diabetes are often told to eat more “lean” protein and eat fewer carbohydrates. Here is a list of lean protein, lower (or no) carbohydrate foods:

Chicken breast Turkey breast Beef loin or round Pork loin Fish Shellfish Lean bison Venison

Whey protein powder Vegan protein powder (check brands for nutrition) Low fat cottage cheese Fat free or low fat Greek yogurt Eggs and egg whites Soybeans or edamame Tofu

 

For a quick and filling higher protein lower carb snack:

1. Stir 1/4 cup whey protein powder into 5 ounces of Greek yogurt.
2. Top it with 1/4 cup berries and 2 tablespoons granola.

Some of my favorite Greek yogurt options are Siggi’s Nonfat Icelandic yogurt, Siggi’s plant based yogurt, Silk Non-dairy Greek Yogurt, Oikos Triple Zero and Chobani Less Sugar Greek yogurt.

There is no "one" diet for diabetes or prediabetes.  There are several eating plans that can help manage blood sugars or reduce the risk of developing diabetes. 

Take our quiz to see which eating plan could be best for you.

The key is finding a plan that meets your needs and preferences.  Will there be a cake and pizza plan?  No, but you can absolutely learn to include and appreciate your favorite treats on a healthy eating plan.

A variety of eating patterns (combinations of different foods or food groups) are acceptable for the management of diabetes.  What should be part of an eating plan for diabetes: 

• An emphasis on nonstarchy vegetables, like green beans, cauliflower and spinach.
• Choosing food and drinks with less added sugars and reducing refined grains like enriched wheat flour aka all-purpose flour.
• More whole foods over highly processed foods to the degree possible- we all live in the 21^st century and finding a wild caught salmon filet with locally grown organic broccoli is slightly challenging between work, hustling to meetings and after-school activities.

Side note: if you live in the St. Louis area, we have a local company who makes delicious meals like that, ready to eat.  Check out Fit Flavors for healthy, fresh meals on the go.  My current favorite is the Buffalo Turkey Burger.  They also ship around the area!

Because every body is truly unique, an eating plan that makes you feel great and get results, might do the opposite for someone else.  The biggest factor in reaching diabetes health and wellness goals is to be consistent.  There are likely several eating plans that will help you get equal results.  Consider excerpts from these reports below in narrowing down the best plan for you.

A 12-week study comparing 30% versus 15% energy from protein noted improvements in weight, fasting glucose, and insulin requirements in the group that consumed 30% energy from protein. 

Reducing overall carbohydrate intake for individuals with diabetes has demonstrated the most evidence for improving glycemia (blood sugar) and may be applied in a variety of eating patterns that meet individual needs and preferences.

For select adults with type 2 diabetes not meeting blood sugar targets or where reducing diabetes medications is a priority, reducing overall carbohydrate intake with low- or very low carbohydrate eating plans is a viable approach.

—From Diabetes Care, 2019:  Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report

“The benefits of all types of vegetarian diets in the prevention and treatment of diabetes have been well established. Clinicians and healthcare providers should feel confident in recommending a vegetarian diet to their patients who have pre-diabetes or T2DM. However, the type of foods that should be consumed while following this diet is critical to achieve the therapeutic effects. As Satija et al. demonstrated, a vegetarian diet that is high in unhealthy foods such as refined grains, saturated fats, and added sugars is positively associated with T2DM compared to a vegetarian diet with lower amounts of these nutrients.”

—From Current Diabetes Reports, 2018:  Vegetarian Diets and the Risk of Diabetes.   Melissa D. Olfert and Rachel A. Wattick

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6153574/#idm139653466639680aff-info

“…the Mediterranean diet has been shown to decrease HbA1c levels compared to a control group (such as low-fat diet and low-carbohydrate diet). On the other hand, vegan and low glycemic index diets also improve HbA1c levels.”

—From Nutrients:  Mediterranean Diet Effects on Type 2 Diabetes Prevention, Disease Progression, and Related Mechanisms. A Review.  Sandra Martín-Peláez, Montse Fito, and Olga Castaner

As you see in the reports, there are several “right” eating plans for diabetes.  The key is finding the best one for you.  Work with a dietitian, diabetes educator to learn how.

This more moderate version of going low carb allows for up to 26% of daily calories from carbohydrate, or about 130 grams per day on a 2,000 calorie plan.  Tips for this plan:

• Spread out your carb intake throughout the day.  If each meal is about 30 grams carbohydrate, you'll have more food options.
• Include fiber-rich foods like beans, berries and oats in your carbs for the day.
• Learn the amount of carbohydrates in a few of your favorite foods as you get started.  For instance, 1 slice of bread is about 15 grams carb.

Get started on a low carb eating plan the help of a registered dietitian.  If you have done low carb before and want help working into your lifestyle again, the Get Started package is recommended.  If you are also working on lowering your blood sugars or A1C, we recommend the Elevate package for extended follow ups and adjustments to your plan.

This eating plan is truly more of a style than a "diet".  Key features of a Mediterranean eating plan are:

• More fish, chicken, turkey and beans; less beef and pork
• More vegetables at a meal than meat
• Encourages additions to meals from healthy fats like nuts, avocado and extra virgin olive oil
• Moving more is a big part of this plan; daily walking, gardening and strolling the farmers market for example
• A glass of wine a day is often encouraged
• Less processed foods and added sugars

Get started on your Mediterranean journey with the help of a registered dietitian.  

On a very low carb eating plan, you'll eat 20 to 50 grams total carbohydrate per day.  This is, as named, very low carb compared to the average eating plan.  Other key features of this plan are:

• Moderate in protein and high in fat compared to average eating plans
• Hydration is very important and some will need electrolyte drinks
• Similar to "Atkins" and ketogenic eating plans

Being more of an extreme eating plan, it is important to be aware of your current health and work with a healthcare provider on this plan.  Work with a dietitian/diabetes educator on a very low carb eating plan.

There are a few types of vegetarian eating plans such as:

• Lacto vegetarian:  all plant foods, plus dairy products
• Ovo-vegetarian:  all plant foods, plus eggs
• Lacto-ovo vegetarian:  all plant foods, plus dairy and eggs
• Plant-based:  this is not vegetarian but a mostly plant-based diet.  It could still include all types of meat and animal products but in smaller portions, less often.

Any of these plans can be followed indefinitely or could be a stepping stone to a vegan eating plan.  

Get started on a vegetarian eating plan with the help of a registered dietitian.

 

It’s not something anyone typically plans for, but when the time comes to take care of a loved one, his or her nutrition needs are often a top priority. Whether it’s a parent with type 2 diabetes or a great aunt with celiac disease, we can help you, help them. Click Here to schedule an initial consult with a registered dietitian.

3 Tips for Caregivers and Cooking Healthy for a Loved One

1. Prep proteins and freeze them. This is the part of the meal that tends to get skipped in convenience cooking, yet is so important to those recovering from surgery, illness or who are frail. Keep it simple: bake seasoned chicken breast while you’re in the kitchen making your own dinner. After it’s cooked and cooled for a bit, slice the chicken breasts and portion them into freezer bags or containers. You can freeze in single servings (3 to 4 ounces or the size of a deck of cards) or in larger quantities if that works best for your loved one. Freezing helps lock in the moisture. These can be quickly reheated in the microwave and paired with steamer veggies and a sweet potato for a healthy, balanced meal.

2. Experiment with seasonings. Find a couple of premade, low sodium seasonings your loved one enjoys. Since low sodium is a typical requirement of many eating plans, try Mrs. Dash seasonings and marinades, Lawry’s Salt Free 17, McCormick Salt Free Garlic & Herb, or make your own. These can be used on meat, poultry, fish, vegetables, potatoes, rice, popcorn and more.

3. Enjoy a meal together. It’s always hard being the one told they can’t eat something they want. It’s also hard to be the one doing the telling! Plan to try something new together, like a healthier version of a family favorite recipe. Your dietitian can help you alter recipes to fit your loved one’s health and nutrition needs.

Does your loved one have diabetes? Learn more about the right plan for people with diabetes here.

Think of them as your super-supporter for all things diabetes.  A CDCES is highly specialized certification for diabetes care.  A CDCES is a health professional, like a dietitian or physician, who specializes in educating and supporting people with diabetes to better optimize their care and health outcomes.