These kinds of diets suit diabetics: do they need sugar?

What's covered in this article? 
Which diet suits diabetics? Diabetic facts and food list. 
Hyperglycaemia: true information and more needs to be understood. 
Diabetes food lists—nothing special in the meals.

Which diet suits diabetics? Diabetics facts and food list. 

In short, this is what we know: a diet with limited sugar and added fibre from fruits, non-starchy vegetables, and whole grains fits them—the fibre in the foods helps slow glucose intake in their bloodstream.

It's not a bad statement, yet you need to know what the mentioned foods appear or look like on one plate together with carbohydrate portioning (the plate method in hyperglycaemia) to effectively manage your blood sugar. 

What to eat doesn't matter, because what diabetics eat is what other people eat—there's no special food at all. Read more in this article( healthy dinner ideas) to learn more about the plate method in diabetes.

Vegetables are considered plenty and included in the diet since they are lower in sugar and rich in micronutrients. The vegetables are served on half or full plates mostly.

Why is a diabetic patient’s plate half vegetables and a quarter or fist size of starches and proteins?

This part is very significant and one should note it down. The foods mentioned are the ones we all eat, but the plate appearance is the key thing to managing hyperglycemia. As I said, vegetables are given in plenty on a diabetic plate. Why? They have fewer calories and sugar because they are packed with dietary fibre that regulates sugar absorption.

The starch portion size matters when blood sugars are above 8.5mmol/litre. The carbohydrates are the ones containing sugar; thus, reducing the quantity helps stabilise sugar.


Do diabetic individuals need meat sources?

A diabetic diet should be properly planned, including meat sources, especially lean meats, to gain some vitamins not present in other food groups.

This is essential for ensuring variety. Providing lean meats to them will provide long-chain fats for the absorption of fat-soluble vitamins.


How often should they consume lean meat to get animal fat in moderation?


Diabetics should be served with a lean meat source at least twice a week. One serving a day is enough. A diabetic menu or meal plan comprises foods from all food groups too.

Well-planned meals to avoid worsening the condition are the key.

Refined foods, saturated fats, and foods with a high glycemic index are excluded. The purpose is to make diabetes conditions manageable.

Understand this before exploring more about diets.

Hyperglycemia: true information–diabetes facts.

Firstly, before you learn more about meals suitable for hyperglycemic people, you need to understand that hyperglycemia is high sugars in the body’s bloodstream—ranging from 7.0 to 11 mmol/L, whereas the normal range of sugars in the body ranges from 70 to 140 mg/DL (3.9 to 7.8 mmol/L) upon waking up in the morning.

Here are all the clarified ranges for normal people and diabetes individuals.

The National Institute for Clinical Excellence (NICE) cited the following as the blood glucose level ranges.

For non-diabetics, 4.0 to 5.9mmol/L is recorded before meals, and a spike of up to 7.8mmol/L is recorded just after meals.

For diabetes type 2: 4–7 mmol/L is determined before meals and a spike of up to 8.5 mmol/L or more after meals, which is higher than the normal person’s maximum of 7.8 mmol/L. In the case of type 1 diabetes, the common range of blood sugar before meals is 5 to 7 mmol/L and 4–7 for pre-diabetics. But after meals, diabetes type 1 blood sugar may spike from 5 to above 9 mmol/L.

In addition, for diagnosing diabetes, testing both random blood sugars and fasting blood sugars is reasonably good. With that in mind, learn to test again before and after meals.

So, in diabetes mellitus, random blood sugars go up to 11mmol/L and above, whilst fasting blood sugar tests range from 7.0mmol/L.

However, it is dependent on some factors—the figures may be lower, and it is important to perform repeated tests (blood sugar monitoring).

I’m making clear more significant facts(true information) below; you need to understand about high blood sugar:

You need this information to understand much of what diabetes is about.

In terms of diabetes facts, it’s better to know that the disease is mainly because the pancreatic cells fail to produce insulin or insulin resistance in the body.

The body produces insulin, but the liver cells can’t use it to metabolise sugars or regulate blood sugar, in particular when the sugars in one’s system spike.

Furthermore, there are two main prevalent types of diabetes—the main types being type 1 and type 2 diabetes mellitus.

In type 2, the pancreatic cells fail to produce the insulin hormone needed to make use of glycemic carbohydrates and sugars.

Occasionally, the deficiency of the hormone “insulin” happens because the pancreatic cells producing it have been attacked and destroyed by the immune system.

So, in diabetic mellitus type 2, things are different. It’s the liver cells that aren’t able to respond to the hormone.

Therefore, the liver cells are needed in advocating the conversion of excess glucose to fats to be stored in the liver cells or tissues so that the glucose is used if the body lacks glucose from the diet.

Plus, in diabetes mellitus type 2, insulin production can be insufficient in some people, besides the resistance from their liver cells.

Other than the clarified types, there are other kinds of the disease, which are gestational diabetes and these rare types that may occur: type 3 c, Mody, and latent immune diabetes in adults.

What are the risk factors for diabetes?

Aside from the lack of insulin and its resistance, these factors are well-known to increase the prevalence of having high blood sugar if proper control or early tests are not done. Early tests are done to identify interventions to prevent server complications in pre-diabetics.

So, these factors are:

  • A history of diabetes in the family
  • Obesity—though not all obese people develop diabetes.
  • Having hypercholesterolemia is linked with having diabetes type 2, and it’s explained in this article how non-esterified fatty acids cause insulin resistance. However, not all obese people have diabetes.
  • Having a history of gestational diabetes—pregnant mothers experiencing high blood sugars in the pregnancy period.

What is the HbA1c blood test for diabetes?

One thing you need to understand about diabetes is HbA1c, which is glycated haemoglobin, or haemoglobin A1c. This term is a significant test that is done every 2 to 3 months to determine your diabetes control over the period.

It provides the most comprehensive explanation of your blood sugar levels over the last 2-3 months. So, it’s advised that one should get the A1c test at least twice a year.

Who does the A1c test?

The HbA1c test is done by a doctor in his office or a lab by a medical lab officer requested by a doctor. Thereon, a blood sample from a vein in one’s arm is taken by a small needle and collected in a vial. The doctor collects the blood sample for testing or a qualified physician tests it as requested by a doctor to find out the A1c level over the last 2-3 months.

Why is HbA1c used, and how accurate is it?

The test is not like testing for random blood sugars or fasting blood sugars but involves determining the amounts of blood sugars that attached themselves to your haemoglobin during the last 3 months. Some bind to haemoglobin in red blood cells and accumulate. So, before the red blood cell life span expires at around 2-3 or 4 months (60–90, or 120 days), it’s better to let your glycated haemoglobin levels be tested.

Therefore, the test is the best and most accurate way to figure out your complete picture of blood glucose over the past 3 months. In addition, when HbA1c is high, it means you have elevated sugar in your blood—and you’re likely to develop serious complications.

Likewise, intervention is needed. Plus, this shouldn’t be a life-threatening matter. Knowing your health is a better thing than assuming a test.

My HbA1c is not accurate. Why?

In some scenarios, A1c results are inaccurate due to kidney problems, anaemia, and low iron levels; some medications, like HIV therapies, may affect the levels. So, check with your doctor.

Coming back to diabetic meal plans, get to know that nothing is special.

So, meals are from the general food groups where we all extract what to eat.

Note that the mentioned foods are not strictly for diabetes.

What matters is how a diabetic’s plate should look—fewer starchy foods in a meal prevent a sugar spike.


Food list for diabetes—they also consume these:

1. Whole grains and legumes.

2. Lean meat cuts.

3. Free-fat milk or skimmed milk.

4. Low-fat cheeses

5 fruits and vegetables.

 6 boiled green bananas.



1.      Whole grains

When eaten reasonably; whole grains containing starches are good for diabetes patients. The complex in which the whole grains contain insoluble fibre The fibre in them helps slow down carbohydrate digestion, thus helping in the regulation of glucose absorption. This regulates blood sugar levels in diabetics.


Whole grains are a healthy carb source compared to refined carbs. Refined carbs contain hidden sugars, bad cholesterol, and lack fibre, which makes them unhealthy for diabetes– frequently eaten refine foods containing sugars can spike their blood sugars.


These whole grains are whole corn, brown rice, whole wheat, and oats.


2.      Legumes:

These kinds of foodstuffs provide proteins that are rich in fibre too.

 These legumes are unlikely to cause acidosis like animal proteins (probably good for individuals with diabetic ketoacidosis).

Examples of these legumes that diabetics should consume include chicken peas, kidney beans, black beans, French beans, green peas, and lentils.



3.      Lean Meat:

They are a good and healthy source of protein for diabetics. They contain good cholesterol since they are rich in unsaturated oils.

Lean meat should be included in diabetic patients’ menus and served at least twice a week.

Including the lean meat source in the meal plan will help compensate for some nutrients that are absent in plant proteins.

Salmon and other types of fish will provide long-chain fatty acids (omega-3 fatty acids) that cannot be obtained in plant proteins.

These are one of the lean meats that should be counted on: Chicken breasts, drumsticks, and salmon.



4.       Free-fat milk:

Starting a diabetic breakfast or providing a glass of skimmed milk with healthy snacks is good.

 Giving diabetics free-fat milk also helps them improve their nutrition. Calcium in milk is essential for building bones and teeth.

Sugars should not be added to milk. Adding sugar to skimmed milk or any prepared tea causes blood glucose to rise, causing difficulties in managing the condition.

 In diabetic patients, pancreatic cells don’t release insulin to help turn raised sugars in the bloodstream into stored glucose(glycogen), or sometimes liver cells fail to respond to insulin released to convert excess sugars. Sugar portions should therefore be watched.

Cheese that is low in sodium and fat. The low-fat and sodium cheese is a nutritional fit for diabetic patients.

The cheese’s lower fat and sodium content make it less dangerous.

Low-sodium cheese is important because it reduces the risk of contracting or activating related chronic conditions like hypertension.



5.      Fruits and vegetables.

Fruits and vegetables are the best when it comes to foods high in micronutrients and low in calories.

For this reason, diabetic patients should not skip vegetables at every meal, and for this reason, people with starch should prefer leftovers.

This means they should get plenty of vegetables.

Fruits should be moderated since they have a sugar known as fructose.

One piece is enough for a day for patients with high blood sugar.

These vegetables contain mostly soluble fibre, which regulates low-density lipoproteins (bad cholesterol) and glucose.

The Insoluble fibre is then good for type 2 diabetic patients experiencing weight gain and obesity.

For diabetics, the vitamins and minerals in fruits and vegetables are important for boosting their immunity and ensuring possible wound recovery.

Fruits provide them with natural sugars, which are not bad for their bodies.

These fruits and vegetables can be used to make healthy snacks for diabetic patients.

These are snacks that can be prepared from fruits and vegetables. Served with sliced apples and goat cheese yoghurt with berries or avocado.

Diabetics should be offered varieties of fruits and vegetables to ensure they get different and all the micronutrients to meet their requirements.

These fruits and vegetables are good for diabetics: oranges, avocado, broccoli, cauliflower, kiwifruit, spinach, cabbage, lemon, and orange juice( consider portions as some, like oranges and kiwifruit, have elevated sugars; eat a small piece).

6.      Boiled green bananas:

Green bananas act as a carbohydrate source in diabetic meals. Green bananas contain a fibre known as pectin, which binds bile acids in an individual’s gut.

When the bile acids are bound, emulsification and absorption of lipids are hindered and delayed.

Delaying fat and glucose absorption prevents abnormal elevations in the bloodstream.

Therefore, boiled green bananas balance cholesterol and glucose levels in diabetic patients. Do diabetics need sugar?

It’s recommended to stick to zero sugar in diabetic milk or tea to reduce sugar intake to stabilise the bloodstream (avoiding high blood sugar again).

But what if the diabetic experiences low blood sugar and it’s something critical (emergency)?

Adding low-calorie and natural sugar sources like stevia, sugar from fruits, and honey works.

 Providing these fruits to diabetic patients (those with fewer calories and healthy sugars) helps stabilise sugars and meet their needs in the case of low sugars: Mangoes, bananas, apples, and Kiwi fruit

Fruits with a high glycemic index should be watched, particularly when blood glucose levels rise above the normal range in diabetes individuals.

They are good for diabetics, but are these fruit sugar types relevant to all types of diabetes?

 As you know, fruits are low in calories and rich in micronutrients. However, some have a high sugar content that can cause a spike in blood glucose levels.

 Some have a high sugar content that, apart from being used in diabetes patients with low blood glucose, tends to be less applicable to diabetic patients with elevated sugar levels.

Here are examples of fruits to remove, or offer some small slices to diabetes patients with elevated sugars: Dried Dates, Mangoes, Watermelon, and Bananas with the most ripeness.

 Fruits that help stabilise specific sugar types should be consumed by diabetics with type 2 or those with high blood glucose levels rather than those that increase calories.

 Including fruits with high protective antioxidants in a diabetes diet is even more relevant. Those with protective antioxidants help patients with type 1 diabetes.

The antioxidants boost pancreatic insulin release but are insufficient to regulate blood sugars.

Commonly asked questions

How do fruits with protective antioxidant effects act effectively in type 2 diabetes?

These fruits may be more effective for type 2 diabetes in those who are unable to use insulin effectively, in addition to being protective for type 1 diabetes by increasing pancreatic insulin release in those who do not produce enough insulin but do produce it.

The aim is to make vitamin E in these antioxidants improve insulin sensitivity in type 2 diabetes.

Is there weight loss in diabetics?

Occasionally, I've come across patients with hyperglycaemia who are losing weight. 

So, what could be the route to weight loss? Sometimes it's the energy deficiency in the body cells due to insufficient insulin to get glucose from the bloodstream needed for respiration. At this time, the body will be forced to break down body fat or protein molecules.

Though weight loss is sometimes an early sign of diabetes, particularly in type 1, in addition to having less energy for their cells, some people have coexisting conditions such as mental disorders or depression, which can lead to eating disorders. 

However, if none of the above is a problem, check with your qualified doctor for the origin of the issue.

So, how do we manage this nutritionally? Though this is a big challenge, it can be tackled, keeping in mind that one must remain positive to find a solution. 

In the same way, many may think of lowering fibre in their diets as they increase starchy foods with more calories on their plates. However, if not properly planned, this may cause their sugar levels to rise even higher.

 So, when you try to monitor your plate to control starch portions, you still lose weight. This becomes more serious. But what if you try to increase your meals—the number of plates you eat in a day? This seems more reasonable if you stick to your plate look.

The main point here is that you're trying to keep up with your calorie needs. In the same way, you eat fewer starches per meal. Try not to fast for a long time—it's better to have something in your stomach. 

Fruit and vegetable salads, or less sugary fruits like avocados and nuts or whole grains, and be mindful to include fibre or keep an eye on portions.

When doing this therapy, schedule a visit to your qualified doctor to effectively check the route of the problem. And perhaps more effective interventions may apply.

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