The Ultimate Dietitian Approved Diabetes Diet Plan

Managing diabetes effectively demands more than just medication; it requires a holistic approach, with diet playing a crucial role. The right dietary choices can not only keep blood sugar levels in check but also improve overall health and energy levels. Here we will share our best tips, top healthy foods and insights to help individuals with diabetes create the ultimate diabetes diet plan, without sacrificing flavour and enjoyment!

In this article you will learn:

• Top 5 Food to Include in Your Diabetes Diet Plan
• Balance your blood sugars with the ‘Healthy Plate Model’
• Diabetes Diet Plan

Selecting the right foods, especially low glycemic index (GI) carbohydrates, is a cornerstone in the management of diabetes. Foods with a low GI are digested and absorbed more slowly, leading to a slower and smaller rise in blood sugar levels post meals (1). These foods include:

1. Whole Grains: Rich in fibre and nutrients, opt for whole grains like oats, barley, and quinoa. Enjoying half a cup of oats for breakfast is not only filling but also provides a slow-release source of energy, keeping blood sugar levels stable (2). 
2. Legumes: Legumes, such as lentils, chickpeas and baked beans are nutritional powerhouses, providing a great balance of low GI carbohydrates, protein, and soluble fibre. This combination is ideal for stabilising blood sugar levels and increasing feelings of fullness (3).
3. Fruits: Yes, you read that right – you can eat fruit! While limiting fruit juices and dried fruit is important due to high levels of natural sugars, certain fruits like apples, berries, and oranges offer vitamins, minerals, and fibre while being lower in GI than other fruits. Aim to include 2 serves of fruit per day, and pair with a protein food like yoghurt to stabilise blood sugars (4). 
4. Dairy Products: Dairy products like milk, yoghurt and cheese are an excellent source of calcium and protein. Choosing low-fat, no-added-sugar varieties of milk and yoghurt can add nutritional value without excessive sugar intake, and assist with weight loss.
5. Non-Starchy Vegetables: These vegetables are low in calories and carbohydrates but high in vitamins, minerals, and dietary fibre. Including a variety of these vegetables – like spinach, kale, capsicum, and carrots – add colour, flavour, and vital nutrients to meals without significantly impacting blood sugar levels (4).

Finding a balance of these healthy foods is crucial when creating a diabetes diet plan. The ‘Healthy Plate Model’ is an easy-to-follow guide that ensures a balanced intake of carbohydrates, protein, fibre and fats to balance blood sugars, ensure adequate nutrient intake and assist with weight loss (5,6,7). Aim to fill up your plate with

• ¼ plate Low GI Carbohydrates: Providing a steady source of energy, low GI carbs like whole grains, potato, corn and legumes should make up a quarter of your plate. They are crucial for long-term energy levels and overall health.
• ¼ plate Protein: Lean protein sources such as chicken, fish, tofu, and legumes are vital for muscle repair and maintenance. They also play a role in satiety and lowering blood sugars by slowing down digestion, helping to prevent overeating.
• ½ plate Vegetables and Salads: These should be the centrepiece of your plate. Rich in vitamins, minerals, and fibre, vegetables help in blood sugar control and offer a variety of tastes, colours and textures.
• 1 tbs healthy fats: Healthy fats such as avocado, olive oil, hummus and nuts and seeds help with satiety and lowering blood sugars. Fats not only provide amazing flavour, but also help you absorb vitamins A, D, E and K so you can absorb more nutrients in your meal!

In addition to using the healthy plate model as a guide, here are some final tips on how to create balance in your diabetes diet plan (8):

• Eat regularly. Eating 4-6 small meals or snacks per day helps to prevent blood sugar spikes and dips. Plus, eating at the same time each day helps in maintaining stable blood sugar levels. 
• Variety. Make sure to change up your meals from week to week. This will not only prevent dietary boredom but also ensures a broader intake of essential nutrients. For example, if you always eat carrot, broccoli and potato for dinner, why not swap them out for other veggies such as capsicum, pumpkin, green beans and cauliflower?
• Add acidity! Did you know that vinegar and lemon/lime juice lowers the GI of a meal? Simply add a squeeze of lemon juice or a drizzle of balsamic vinegar to your meal to support your blood sugars.
• Cook and cool your starches. Cooking and cooling starchy foods such as rice, pasta and potato creates a type of fibre called resistant starch, which is low GI. Add leftover potato or rice to your salad the next day for a gut-loving and low GI carbohydrate!

Let’s bring it all together with a complete diabetes diet plan that you can use as a guide to balance your blood sugars: 

• Breakfast: ½ cup oats mixed with 2 tsp chia seeds, 1 cup berries, and 150g of Greek yoghurt.
• Mid-Morning Snack: 30 grams of mixed nuts + piece of fruit (e.g. apple)
• Lunch: 100g grilled chicken breast, 2 cups of salad, ½ cup cooked quinoa, a handful of chickpeas, and ¼ avocado. (Make sure to add herbs, spices and vinegar for extra flavour!)
• Afternoon Snack: Veggie sticks + 1 tbs hummus.
• Dinner: Baked salmon (~120 grams), ¼ plate roast sweet potato and ½ plate steamed greens.

Adopting a diet that focuses on low GI carbohydrates, balanced with proteins and vegetables, is a key strategy in effective diabetes management. Regular meals, portion control, and a variety of nutritious foods are essential components of this dietary approach. By following the guidelines outlined in this article, individuals with diabetes can enjoy a wide range of foods while managing their condition effectively. Remember, for a personalised diabetes diet plan that meets your health needs and activity levels, make sure to speak with a dietitian for advice.