1-866-622-4984 [email protected]

Diabetics can benefit from a healthy diet more than medication. A correct diet that is high in fiber-rich foods, healthy fats, and proteins goes a long way in controlling diabetes. This does not mean eliminating the foods you love completely, just reducing and planning their intake so that both your craving and your dietary necessities are satisfied.

Choosing fats wisely


Fatty food is generally associated with obesity and heart disease. This is partly true. There are healthy fats, found in vegetable oils such as olive oil, certain nuts such as walnuts and groundnuts, and fish such as tuna and salmon, and there are unhealthy fats found in meat, certain dairy products, and hydrogenated cooking oils. The latter is the one that tends to restrict arteries, and cause heart disease while the former facilitates good health of the heart and the nervous system.

Since diabetics are more prone to heart disease than non-diabetics are, they need to strictly avoid foods containing unsaturated fat and trans-fat, which are unhealthy. Food can be cooked in olive oil instead of refined vegetable oils. Red meat can be substituted with fish. Fried foods can be substituted with baked, grilled, or stir-fried foods. Fried snacks can be replaced with nuts such as groundnuts, cashew nuts, and almonds.

Maintaining a food diary

Weight loss decreases the severity of diabetes by a good margin. This is especially true for overweight people. A food diary helps keep track of food and calorie intake, thus allowing faster weight loss.

Eating regularly in adequate proportions helps keep blood sugar levels even, and weight controlled. Breakfast should not be missed. This helps avoid hypoglycemia, keeps energy levels steady, and prevents overeating at lunch, which can cause a spike in blood glucose levels. Eating small portions of food at shorter intervals rather than having heavy meals three times a day can also help keep blood sugar levels in check. Regardless of what foods you consume, consult calorie charts and make it a point to regulate calories to a set amount, for each day.