Diabetes Meal Plan

1. Eating Sugar Causes Diabetes

According to the American Diabetes Association (ADA), eating too much sugar alone does not cause the disease, but it may contribute in some cases. Type 1 diabetes is caused by genetics and unknown factors. Type 2 diabetes is caused by lifestyle and genetics. To help prevent diabetes, the ADA recommends avoiding sugar-sweetened drinks such as sodas and fruit juices.

2. Carbohydrates (Carbs) Are the Enemy

Carbs are not your enemy, but they’re not created equal. Carbs low on the glycemic index (GI) scale, a measurement of how foods may impact blood sugar levels, are better choices than those with a high GI. Glycemic load (GL) is similar to the GI, but it incorporates the serving size into the calculation. It is considered a more accurate estimate of how foods will affect your blood sugar. If you eat a high-GI or GL food, the ADA advises also eating a low-GI food to maintain balance. The Harvard Medical School provides a helpful GI and GL list for over 100 foods.

3. Starchy Foods Are Off Limits

Starchy foods can be a nutritious part of a diabetic diet. The ADA recommends eating nutrient-dense starchy vegetables such as parsnip, potato, acorn or butternut squash, peas, and corn. They also stress that only one-quarter of your plate should contain starchy foods.

4. You’ll Never Eat Dessert Again

Go ahead and enjoy a slice of cake or a cookie now and then if you have diabetes. The key is moderation and portion control. Research shows that if you feel you are over-restricting yourself, this may eventually lead to binging or overeating. Beware of the “all or nothing” mentality. Feel free to indulge in a small serving of your favorite sweet on special occasions. Just be sure to limit other carbs in the meal, advises the ADA. You are also likely to find healthier versions of sweet treats you can enjoy, thanks to the plethora of recipes on line.

5. You Can’t Unwind with Wine

Alcohol in moderation is okay if your diabetes is under control. You should follow the Dietary Guideline for Americans recommendation of one drink daily for women and two drinks for men as a maximum. Since alcohol can cause hypoglycemia, interfere with medications, and prevent your liver from producing glucose, it’s a great idea to monitor your blood sugar levels for 24 hours after drinking.

6. Fruit Is Bad

There are no forbidden fruits on a diabetic diet. While it’s true that some fruits contain more natural sugars than others, you can enjoy them if you stick to the correct portion. According to the Mayo Clinic, a serving of any type of fruit should contain 15 grams of carbohydrate.

7. Sugar-Free Products Are Healthy

Walk down almost any grocery store aisle and you’ll find a selection of sugar-free, processed foods. But don’t assume a sugar-free label on a product makes it healthy. It may still contain carbs and be high in fat or calories. Be sure to read the nutrition label for the total carb content. For more information on how artificial sweeteners may impact your health, refer to the Center for Science in the Public Interest (CSPI)’s Chemical Cuisine.

8. If You Take Diabetes Medication, You Can Eat What You Want

Using diabetes medication doesn’t give you free reign to eat what you want, as often as you want. A diabetic eating plan is like other healthy eating plans in that some foods support your goals while others may sabotage them. Your medication and a healthy diet should work together to keep your diabetes under control. Regularly eating unhealthy foods or eating more than usual may prevent your medication from doing its job.

9. Fats Don’t Matter

According to the American Heart Association, having type 2 diabetes increases your risk of heart attack and stroke. Part of this increased risk is due to many people with diabetes being overweight or having high blood pressure. Eating unhealthy, saturated fats such as high-fat dairy, high-calorie and refined desserts, or fried foods may lead to weight gain and an increase in unhealthy cholesterol levels.

10. Artificial Sweeteners Are Safe

Although many people assume the Food and Drug Administration (FDA) strictly regulates artificial sweeteners, many food additives enter the market without any oversight. The manufacturer of the additive can determine itself if their additive is Generally Recognized As Safe (GRAS). Notification to the FDA of the use of a new food additive, whether GRAS or not, is voluntary. Despite the controversy around the safety of artificial sweeteners, the FDA deemed the following sweeteners safe to consume under certain conditions of use:

• saccharin
• aspartame (avoid if you have phenylketonuria) 
• acesulfame potassium (acesulfame-K)
• sucralose
• neotame
• advantame
• stevia

The FDA’s artificial sweetener safety classifications are in direct conflict with the CSPI. The CSPI classifies the safety of additives based on thorough reviews of research. As a result, Chemical Cuisine, their resource for additive information, is an accurate and reliable resource. ADA still recommends using artificial sweeteners to help sweeten foods without adding high amounts of carbs. Keep in mind that some artificial sweeteners still add a small amount of carbs to your diet, so you’ll need to keep track of how much you use. Erythritol, a sugar alcohol derived from fruits and vegetables, doesn’t cause the gastrointestinal effects that other sugar alcohols do, and appears to be a safe choice at this point.


Once you untangle the myths, you’ll find that a diabetic eating plan is not necessarily restrictive or complicated. Instead, it is healthy and easy to follow. Work with your doctor or dietician to develop a healthy eating plan that incorporates your favorite foods and helps keep your blood sugar in check.

Source : http://www.healthline.com/health/diabetes/diet-myths#3