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Step 1
Eat often. Nothing stabilizes blood sugar better than eating lightly every two to three hours. This also controls appetite, keeps you energized and reduces cravings for carbohydrates which should be kept under strict control by diabetic patients.
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Step 2
Keep your meals small. Since you will be eating more often, you can reduce the amount you eat at each sitting, which in turn will also help you keep your blood sugar more stable, as there is less for your body to process each time.
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Step 3
Combine carbohydrates with lean proteins (chicken, fish or soy products are the best choices) in each meal for a good balance of nutrients. Refined carbohydrates (white flour) are especially harmful for a diabetic person, as they produce a quick and significant spike in blood sugar.
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Step 4
Increase the amount of fiber in your diet. A diabetic person should be consuming at least 30 g of fiber a day, either from natural products (such as whole grains and vegetables) or through the use of a fiber product, which can be added to water or to food. Fiber absorbs glucose, produces satiety and keeps you regular.
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Step 5
Consider condiments. Studies show that cinnamon and mulberry extract can help reduce blood sugar levels. When combined with a good diet, they can make the dieting process easier for people who suffer from diabetes.
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Step 6
Center your diet around foods with a glycemic index of 65 or less to keep your blood sugar stable without much planning. You can find a detailed table of the glycemic value of more than 500 foods at DiabetesNet.com (see Resources below). On this website, you can also learn how to make healthy substitutions so you can still enjoy your favorite dishes without affecting your blood sugar.
