BistroMD Health Library

Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!

Diabetes

Learn about a host of diabetes-related topics such as how many Americans suffer from this disease to how to easily adjust to a new diet after diagnoses. This section will provide you with the information you need to make informed dietary decisions regarding diabetes.

Easy to Follow Diabetes Diet Plan

Use this easy to follow diabetes diet based on the exchange system created by our team of registered dietitians to regulate blood sugar and even lose weight.

Easy to Follow Diabetes Diet Plan


Easy to Follow Diabetes Diet Plan

Most diabetes diet plans are not so easy to follow. However, if you know the general guidelines on how to plan your diabetes diet, then losing weight and feeling healthy can become a breeze.

The exchange system is the best way to create an easy to follow diabetes diet plan. The exchange system sort of works like a point system, where you have a certain number of points allotted to protein, carbohydrates, and fat. Each point is called an 'exchange'. You could also think of this as a 'serving' of that food - and knowing how much of a food equals one serving is a must.

It's very important to speak to your physician before you decide to change your diet plan for diabetes. If you are taking insulin, you will want to make sure you know how to adjust your doses accordingly.

Many people have different requirements for calorie intakes to lose weight with diabetes. This is an example of a plan for someone who is of average height - or around 5'6" for women and 5'10" for males, and provides around 1,800 Calories. Be sure to identify what a portion of each exchange looks like below before you begin.

Easy to follow diabetes diet plan - 1,600 Calories






Follow these 3 rules when you are creating your diabetes diet plan:

1. Know your starches and fruits. This is a must if you are planning on ensuring that you don't accidently eat double the amount of carbohydrates that you thought. For example, 1 slice of wheat sandwich bread is 15g of carbohydrates, or one starch exchange. On most diabetes meal plans that are easy to follow, you will have around 4 starch or fruit servings per meal, however in order to lose weight with diabetes, substituting 3-4 carbohydrate servings and replacing them with 3-4 lean protein exchanges can help with weight loss.

2. Think protein when it's time to eat. If you want to help keep blood sugars nice and stable, consider what protein source you are going to reach for, before you add any starches, fruit, or carbohydrates to go along with it. This rule of thumb holds true whether you are planning your next meal or snack.

3. Learn your portion sizes. This is a biggie if you are going to follow your diabetes diet plan to lose weight. Here is a list of some common references for 1 serving of individual foods:

It's worth repeating - you will want to speak to your doctor about any changes that you decide to make to your current diabetes diet plan. Following a modified plan like this can help you lose weight, control your blood sugars, and help reduce the risk of developing heart disease.



Start Your Diet Today!



Reality Check - Your Free Diet Analysis

Simply answer a few questions so we can figure out your weight loss goals and provide solutions for a lighter, healthier you. Our weight loss meal plans are designed to help real people achieve real and lasting success.




as seen on...   
 

join our free newsletter

Get free support to help you lose weight and be healthy with our Weekly Dish on Health.

stay connected