What foods can I eat?

Eat foods high in fibre, such as whole grain breads and cereals, lentils, dried beans and peas, brown rice, vegetables and fruit, such as apples, apricots and blueberries. Foods rich in fibre can lower your blood sugar and cholesterol and are more likely to help you feel full longer. Vegetables, which are high in nutrients and low in calories, can help keep your weight under control. Starchy foods, like rice, noodles and potatoes should be included in every meal because they help fuel your body. Finally, fish, lean meats, low-fat cheeses, eggs, or vegetarian protein choices should also be part of your plate. A registered dietitian can work with you to develop an individualized meal plan.

What foods should I avoid?

Learning about what foods have a direct impact on your blood sugar levels can really help you to decide what foods to limit. Years ago, we would have recommended not eating any foods with sugar, such as cakes, pies and cookies. But, research shows that eating these foods occasionally in a limited amount does not have to lead to poor blood sugar control. Ask your dietitian how to include your favourite foods in your meal plan. Limiting the amount of high fat foods you eat, such as fatty meats, fried foods, and foods with hidden fats like chips and pastries can help you lose weight and reduce your risk for heart disease.

To help patients better understand how their food choices can influence their blood sugar, I take them through a program called Diabetes Conversations. The program uses Conversation Maps – a series of large (three-feet by five-feet), colourful, interactive, table-top illustrations that teach people how to manage their condition. In a group with other patients, I walk them through the Map on healthy eating to encourage them to share their experiences and learn from each other.

The Maps werecreated by Healthy Interactions, a health education company, sponsored by Eli Lilly Canada and recently updated in partnership with the Canadian Diabetes Association and the International Diabetes Federation.

Contact your local Diabetes Education Centre to learn more about Diabetes Conversations.

Stacey Horodezny is a diabetes educator who was involved in the recent re-design of the Conversation Maps.

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