If you or a loved one has just been diagnosed with diabetes, you've probably been informed that you need to change your eating habits. What do you do now? We can help make it easy to plan your diet, make shopping lists, and read and compare product labels online before you even step foot in the store.
What can diabetics eat?
Why are carbohydrates an integral part of every healthy diet? They impact blood sugars, or glucose, more than fats and protein. So, diabetics who count their carbs at each meal and snack have good success keeping their blood glucose in a healthy range. When you're diagnosed with diabetes and meet with a registered dietitian (RD) or certified diabetes educator (CDE), you're usually given a carbohydrate prescription for each meal. This prescription will work with the medicine or insulin you're taking to help keep your blood sugar normal.
What is a carbohydrate serving size?
15g of carbohydrates = 1 carbohydrate serving
Apple = 1 small (4 oz.)
Bagel = 1/4 large (1 oz.)
Banana = 1 small (4 oz.)
Beans, Pinto = 1/2 cup
Beans, Kidney = 1/2 cup
Bread = 1 oz. slice
Cake = 2" square (unfrosted)
Cereal = 3/4 cup or 1 oz. (ready-to-eat)
Cereal = 1/2 cup (cooked)
Cookies = 2 small
Corn = 1/2 cup
Crackers = 6 (Saltines)
Fruit, Canned = 1/2 cup (unsweetened)
Hamburger Bun = 1/2 bun
Ice Cream = 1/2 cup (light)
Orange Juice = 1/2 cup
Pasta = 1/3 cup (cooked)
Peach = 1 medium
Popcorn = 3 cups (popped)
Potato = 1/2 cup (mashed)
Potato Chips = 3/4 oz. (15–20 chips)
Pretzels = 3/4 oz.
Rice = 1/3 cup
Sugar = 1 tablespoon
Sweet Potato = 1/3 cup
Taco Shells = 2 (6" size)
Tortilla = 1 (6" size)
Jam or Jelly = 1 tablespoon
Milk = 1 cup
Sample diabetic menu for a day
Here is an example of a diabetic meal plan with the carbohydrates evenly distributed throughout the day.
|Meal ideas||Approximate Carb grams||Carb serving choice|
1/2 cup cooked oatmeal
1 cup nonfat milk
1 cup berries
2 slices of whole wheat bread
3 oz. fresh turkey
|Snack||6 oz. yogurt||11g||1*|
4 oz. chicken breast (no skin)
2/3 cup sweet potato
1 cup green beans
|Snack||3 cups of popcorn||15g||1|
|Total carbs||166g||12 servings|
|*A carbohydrate serving is the amount that provides 15g of carbohydrates or 1 choice.|
List of high-carb foods
The foods in this list affect your glucose levels much more than other foods, such as meat, non-starchy vegetables or fats. It doesn't mean you have to eliminate them from your diet, but managing the amount you eat and balancing them throughout your day can make a big difference in controlling your blood sugar levels.
- Bagels, biscuits, bread, crackers, taco shells, and tortillas
- Ready-to-eat or cooked cereal
- Pasta and rice
- Starchy vegetables, such as corn, peas, potatoes, and sweet potatoes
- Pancakes and waffles
- Dried beans – kidney, pinto peas – black-eyed or split pea
- Fruit – canned, dried, and fresh fruit juice
- Milk, soy milk, and yogurt
- Sweets, such as cake, cookies, ice cream, jam, jelly and sugar
- Popcorn, potato chips, and pretzels
Healthy alternatives for your diet
Try picking from the rainbow of colors available to maximize variety of fruits and vegetables. Eat non-starchy vegetables, such as spinach, carrots, broccoli or green beans, with meals.
- Choose lean meats, like cuts of beef and pork that end in "loin" such as pork loin and sirloin. Remove the skin from chicken and turkey.
- Choose whole-grain foods over processed grain products. Try brown rice with your stir-fry or whole-wheat spaghetti with your favorite pasta sauce.
- Choose nonfat dairy, such as skim milk, nonfat yogurt and nonfat cheese.
- Choose water and calorie-free diet drinks instead of regular soda, fruit punch, sweet tea and other sugar-sweetened drinks.
- Include high-fiber foods like kidney or pinto beans and lentils in your meals.
- Include fish in your meals 2-3 times a week.
- Use oils to replace solid fats when possible.
Food and diabetes
Right here on the Hannaford website you can read the nutrition facts on all your favorite products, as well as compare products to each other to see if they align with your new diabetic diet. You can add these items to your shopping list. If you want, you can create a separate shopping list just for your special needs. Watch these short videos to learn how.
Talk to a registered dietitian for free.
Need help navigating the aisles to find products that support your meal plan? Looking for meal ideas the whole family will love? Our Hannaford dietitians can help! View monthly in-store schedules or send a message to our staff registered dietitian, Kris Lindsey >>
Look for the stars.
Shopping is made simple with Guiding Stars® – an easy navigation system that helps you find foods throughout the store that have the most nutrition for the calories. Items earn stars by having more vitamins, minerals, fiber and whole grains – and less saturated fats, trans fats, cholesterol, added sodium and added sugars. Shop the stars, in-store and online, by browsing only products that receive one, two or three Guiding Stars!
For more information and recipes about diabetes, visit the American Diabetes Association.