The Best Foods for Controlling Blood Sugar

The Idaho Plate Method is based on a nine-inch plate filled one-inch high. It’s designed to give you about 1,400 calories a day and 45 grams of carbohydrates per meal. Work with a dietitian or diabetes educator to design meals that fit your needs. Get started with these tips:

• Avoid simple carbohydrates such as candy, honey, and syrup. These carbs make controlling blood sugar harder.
• Eat a variety of foods from all of the different food groups.
• Make sure less than 30 percent of your calories come from fats.
• When filling half your plate with vegetables, pick colorful vegetables like lettuce, peppers, beets, tomatoes, and green beans.
• When filling one-fourth of your plate with protein, choose lean meats, poultry, fish, and tofu.
• When filling one-fourth of your plate with starch, go for high-fiber choices like whole grains, beans, or lentils.
• For snacks or dessert, good choices include a small piece of fruit, a cup of milk, six ounces of yogurt, or a half cup of sugar-free pudding.

Fruits, vegetables, and whole grains are called complex carbohydrates. They’re better for a diabetes diet because they have lots of fiber. That means they’re digested more slowly, control your hunger, and are less likely to cause high or low blood sugar swings.

Finally, carefully monitor your blood sugar and let your doctor know if you’re having trouble. Monitoring your blood sugar may need to be done more often when you’re sick or you've changed your diet. Working closely with your doctor and other diabetes health care providers can help you learn more healthy-diet basics. Before you know it, you’ll be well on your way to reaching and maintaining a healthy weight, controlling your blood sugar, and managing diabetes successfully.