Low Sodium Diabetic Diet

Upon being diagnosed with diabetes, one of the main concerns is probably how you’ll control your carbs intake. However, there is another nutrient that every type 2 diabetes patient should take into consideration: sodium.

What is the relationship between diabetes and sodium?

Sodium is an important electrolyte that helps regulate fluid balance in the body and ensure proper nerve and muscle function. However, data from the CDC (Centers for Disease Control and Prevention) shows that 89% of adults are getting too much salt.

When the body is unable to get rid of the excess salt, it can lead to various complications including high blood pressure, one of the main risk factors for heart disease.

Diabetes and cardiovascular disease

low sodium diabetic dietStatistics linking heart disease and diabetes are enough to motivate you to limit your sodium intake. According to the AHA (American Heart Association), diabetes patients are 4 times more likely to suffer from heart disease compared to people who don’t have the disease.

This can be attributed to the fact that type 2 diabetes patients are typically more prone to heart disease due to risk factors such as having “bad” or LDL cholesterol, living a sedentary lifestyle, carrying excess weight, and having high blood pressure.

How much salt should you eat when you have diabetes?

Salt contains 40% sodium and 60% chloride. Therefore, limiting your salt intake plays a big role in lowering your sodium intake and thus your risk of heart disease and high blood pressure. The American Diabetes Association (ADA) recommends diabetes patients limit their intake of sodium to 2,300 mg (1 teaspoon of salt) daily.

Lowering your intake even further to just 1,000 mg per day helps blood pressure.  However, recommendations may vary per person and it’s therefore important to consult your physician to find out which sodium intake limit would work best for you.

According to a study published in the Journal Circulation in May 2017, 70% of sodium is found in processed and restaurant food. Therefore, the best way to cut back on sodium intake is to avoid processed food and limit the number of times you dine out each week.

Shopping can be daunting at first. However, after the first few visits spent making comparisons, it will be a breeze. It is particularly important to keep in mind that sodium can hide in surprising places, such as packaged oatmeal, bread, and certain condiments. Therefore, your dietitian or doctor may ask you to avoid or limit high salt foods such as:

  • Salt seasonings (seasoned salt)
  • Canned meats
  • Processed or cured foods
  • Boxed mixes of pasta, rice or potatoes
  • Canned vegetables and soups (with sodium)
  • Salad dressing, mustard, ketchup, canned sauces, and other spreads
  • Pickled foods
  • Packaged gravies, sauces, or soups
  • Salty snack foods
  • Olives
  • Processed meats: sausage, ham, bacon, and lunch meat.
  • Steak and soy sauces
  • MSG (monosodium glutamate) which is commonly found in Chinese food

Tips for low sodium diabetes diet

If you have been diagnosed with diabetes, these low-salt cooking tips will help you limit your sodium intake:

  1. Go for fresh foods or ingredients with no added salt
  2. Try pineapple or orange juice as the main base for marinades
  3. For favorite recipes, decrease or delete the salt you normally add or simply use other ingredients.
  4. Avoid canned vegetables, soups, and entrees; rice and pasta mixes; instant cereal; frozen dinners; and gravy, sauces, and pudding mixes.
  5. Use frozen entrees that contain less than 600mg of sodium per serving. Be sure to check nutrition fact labels on packages for sodium content.
  6. Use frozen, fresh, or canned vegetables with no added salt.
  7. Opt for canned soups with low sodium content.
  8. Avoid spice blends and mixed seasonings that contain garlic salt and other salts.

The body adjusts fast and after about 2 weeks you’ll not miss added salt in your food.

Which seasonings can you use to replace salt?

Some of the spices and herbs you can use to improve natural flavors in your diet include:

  • Cinnamon Salt substitute
  • Basil
  • Chives
  • Cumin
  • Celery seeds
  • Cocoa powder
  • Chili powder
  • Garlic and garlic powder
  • Dill
  • Flavoring extracts (almond, vanilla, etc.)
  • Curry
  • Lime or lemon juice
  • Mint
  • Nutmegsalt substitute
  • Marjoram
  • Paprika
  • Onion powderbest salt alternative
  • No-salt seasoning blends
  • Pepper
  • Rosemary
  • Thyme
  • Sage
  • parsley
  • Pimiento
  • Savory
  • Paprika

According to research published in the October 2014 issue of The Journal of Clinical Endocrinology and Metabolism, people with type 2 diabetes who had the highest intake of salt increased their risk of heart disease by up to 200% compared with patients who consumed the lowest amount.

The researchers concluded that limiting sodium intake goes a long way in preventing the complications of type 2 diabetes.

Low Sodium Diabetic Diet

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2200 Calorie Diabetic Diet

Healthy eating is vital for the management of diabetes and can make a difference in controlling blood sugar levels and preventing the long-term effects of the condition.

A 2,200-calorie diabetic diet refers to eating a maximum of 2,200 calories per day. This diet is commonly used by diabetes patients to lose weight, control blood glucose, or lower the risk of developing complications such as heart problems.

  • Blood sugar refers to the amount of simple sugar (glucose) in the blood. Glucose mainly comes from carbohydrates and it mainly provides energy in the body.
  • Most diabetic diets are designed to limit the number of carbohydrates, protein, and fat you eat. A 2,200-calorie diet is significantly low in fat and calories.

Importance of a Healthy Diet for Diabetes

best diet for diabeticsThe food in your diabetes meal plan provides the nutrients and calories you need to give the body energy and manage your blood glucose for healthy living. Consult your physician about the meal plan that is right for your specific condition and needs.

In order to lose weight, your body needs to use up more calories through activity or you may need to eat fewer calories. To gain weight, you need to supply your body with more calories than it uses up.

A comprehensive diabetes care team (dietitian, physician, and registered nurse) will help you create a meal plan that provides your body with the right amount of calories it needs each day as well as the level of activity needed, depending on your goals.

After creating your diabetes meal plan, always check the number of calories in the foods you eat. Calorie counts can be found on Nutritional Facts labels or you can check them online. Remember, you want to strike a balance between medication, activity, and the foods you eat.

Read about the best Diabetic Carb counter apps HERE!

Exchange list for diabetes

The exchange list provides a large variety of foods carefully grouped together based on their nutritional content. Each serving has approximately the same calories, fat, carbohydrate, and protein as other foods on that list. Therefore, you can exchange any food for another food within the same list.

 

Meal Exchanges (Meal Pattern) Sample (Meal Example)
Breakfast

(1st meal)

 1 fruit

1 meat (lean)

1 milk

1 fat

2 starch

 1 cup honeydew melon

1 oz Canadian melon

1 cup milk (fat-free)

1 tsp margarine or butter

1 English muffin
Mid-morning Snack

(2nd meal)

 1 starch and 1 fat

1 milk

 ¼ cup granola

6 oz (2/3) low-fat plain yogurt
Lunch

(3rd meal)

 2 meat (lean)

2 starch

1 fruit

1 vegetable

 

Free food

2 fat

 ½ cup egg (scrambled)

2 corn tortillas (approx. 6 inches across)

½ cup mango

½ cup sautéed veggies (such as mushrooms, onion and pepper)

salsa

2 tsp. margarine or oil

 
Mid-afternoon snack

Fruit smoothie

(4th meal)

 

 1 starch

1 fruit

1 milk

 3 tsp. wheat germ

1 cup frozen fruit

2/3 cup vanilla yogurt
Dinner

(5th meal)

 2 fat

3 starch

3 meat (medium fat)

2 vegetable

1 fruit

1 vegetable

 2 tsp. olive oil

1 cup pasta, cooked (whole meal)

3 oz lean meatballs

½ cup spaghetti sauce (homemade)

½ large pear

½ cup sautéed green beans
Bedtime snack

(6th meal)

 1 milk

1 meat (high fat)

1 starch

 1 cup (8 oz) skim milk

1 oz cheese

4-6 crackers

 

This 2,200 calories meal plan contains healthy and delicious diabetes-friendly food items that make it easy to control your blood sugar. Snacks and meals contain fiber-rich complex carbs (such as vegetables, fruits, and grains), healthy fats, and lean protein. They also limit refined carbohydrates (like added sugars, white rice, and white bread), sodium, and saturated fats – a recommendation highly recommended for diabetics.

Furthermore, the carbohydrates are well-balanced, with meals containing 60-75g of carbohydrates (4-5 carb servings) each and snacks containing 15 – 30g of carbohydrates (1-2 carb servings) each.

Whether you use this plan to create your own diabetes meal plan or follow it exactly as it is, you’ll realize that diabetes meal plans don’t need to be complicated or restrictive. This 2,200-calorie diabetes meal plan proves that people with diabetes can still incorporate delicious foods into their meal plans while still keeping their blood glucose levels under control.

Diabetes Tips and Guidelines

  1. Choose healthy foods including green vegetables, low-fat meals, fish, fruits, whole grain cereals, skinless poultry, and low-fat dairy products.
  2. Avoid food selections that are high in fat and calories like pastries, bars, pies, candies, etc.
  3. Store-bought bread can contain varying amounts of fiber and carbohydrates. Therefore, you should aim for bread that delivers around 15g of carbs (1 carbohydrate serving) and at least 20% of the daily fiber value for one slice.
  4. Beans offer a combination of protein, carbohydrates, and fiber that help keep blood glucose under control while helping you feel satisfied throughout the day.
  5. Rather than buying flavored sugary yogurt, add maple syrup or honey to plain yogurt in order to control the total amount of sugar you get. Alternatively, you can go with light options made using “zero-calorie” sweeteners.
  6. Pairing fiber and protein with carbohydrates helps slow down absorption and digestion, helping keep your blood glucose from rising too fast.
  7. Oats are a great option especially for breakfast because they are high in fiber. Less processed oats are higher in fiber content. Try steel-cut, old-fashioned, or rolled oats.
  8. While whole grains such as brown rice are a healthy option for diabetics, cauliflower rice is a great low-carbohydrate option.

The bottom line

2200 calorie diabetes dietEat a schedule of 3 meals and 3 snacks per day on your 2,200-calorie diabetic diet. Eating small meals at regular intervals aids in controlling blood sugar levels and ensures the body gets all the nutrients it needs for your day-to-day activities while remaining strong and healthy.

Reverse diabetes

Be sure to monitor the amount of protein and carbohydrates in each snack and meal. Carbohydrates affect blood glucose, therefore eating a specified amount is vital for blood glucose control.

 

The 2,200 calories diabetic diet restricts calorie intake to 2,200 calories per day, which helps maintain healthy blood sugar levels while minimizing the deposition of fats in the body.

Therefore, following this comprehensive diet plan helps in managing blood glucose levels without hampering the body’s dietary requirements.

2200 calorie diet for diabetic

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Who Needs a Gestational Diabetes Meal Plan?

Statistics have shown that roughly five percent of pregnant women may develop gestational diabetes, a condition in which a woman who doesn’t suffer from diabetes, suddenly becomes diabetic during and usually in the second half of her pregnancy.

When something like this happens, blood sugar monitoring should be done regularly to avoid any complications that may arise during labor.

How Effective is a Gestational Diabetes Meal Plan?

When a woman develops mild gestational diabetes, it is important that a proper diabetic meal plan is implemented with the help of a professional nutritionist to help control blood sugar levels.  If the diabetes is allowed to progress into a stronger condition, insulin therapy may need to be introduced to help lower blood sugar levels.

How do you Design a Great Gestational Diabetes Meal Plan?

Gestational Diabetes Meal PlanThere is tons of information on designing a diabetic meal plan, but you should always take care to make sure that you get a balanced combination of carbohydrates, protein, minerals, and vitamins.

Because it’s not only you that is being affected by Gestational diabetes, but also your unborn baby, you should really seek out professional help to make sure that you are both getting all of the nutrients you need, while keeping your blood sugar levels in check at the same time.

Gestational Diabetes Symptoms

A good majority of the time, there are no symptoms, or very mild. These can include:

  • Weight loss – even though you are eating more!
  • Blurred vision
  • Nausea and vomiting
  • Increased thirst and Urination
  • Increased infections, particularly of the bladder and vagina.
  • Fatigue
  • Raised blood sugar, which will generally stabilize after the birth

Causes of Gestational Diabetes.

  • If you are carrying extra weight prior to becoming pregnant
  • If you have a family history of Diabetes Type 2
  • If you fall into the category of ‘Pre-Diabetes’ which is raised Blood Sugar, but not high enough to be classed ‘Diabetic’ (Read More about Pre-Diabetes)
  • Women over the age of 25 are more at risk.
  • If you have previously given birth to a baby that weighed more than 9 pounds.
  • If you have Polycystic Ovary Syndrome.
  • If you are a Pacific Islander, Hispanic, African American or American Indian.
  • You have given birth to a stillborn baby in the past.

A Sample Diabetes Meal Plan

If you are brainstorming for ideas for the meal plan, here are some tips: 

gestational diabetes diet

Breakfast
Get yourself some starchy vegetables along with whole wheat bread, drink some milk to get a good intake of protein. If you want, you may also add a bagel spread with a teaspoon of jam.

Lunch
You can grab a sandwich made with whole wheat bread with two ounces of protein-rich meat, such as roasted turkey, lean roast beef, or fresh tuna. You can use a tablespoon of salad dressing or mayonnaise along with your sandwich for flavor.  Finally, add a cup of nonfat yogurt or some milk to get your dairy requirement for this meal.

Cooking for diabetesDinner
You may want to get more protein and having some grilled chicken or salmon (approximately three ounces) would be a great start.  Next, you’ll want to get your carbohydrate of choice, with suggestions of either a cup of pasta or large baked potato and to this add a cup of steamed asparagus or some tossed salad with low-fat salad dressing.

Gestational diabetes menu plan

 Lastly, for dessert, you can enjoy a cup of fresh apricots, melons, or other fruit.

Snacks!
If you feel hungry, you may want to get some snacks like whole wheat crackers or tortilla chips to help tide you over between meals. If you choose to go this route, just remember to keep the snacks small, so that your gestational diabetes meal plan is effective while at the same time enjoyable!

Gestational diabetes meal plan

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Suggestions for a Pre Diabetes Diet

Prediabetes is primarily characterized by a blood sugar level that is slightly higher than normal but not high enough to be categorized as diabetes. Therefore, prediabetes is simply a warning sign and not a life sentence.

You can easily make healthy changes that can improve your health and lower the risk of developing diabetes. Studies have shown that you can

lower the chances of progressing from prediabetes to diabetes by exercising and adopting a healthy pre-diabetes diet which mainly includes reducing fat intake and cutting calories.

Food for Pre Diabetes Diet

Whole grains

Suggestion for prediabetic menu planConsuming whole grains as part of your healthy diet lowers your risk of developing diabetes by almost one-third. You should consume at least three servings of whole grains per day. Some good examples of whole-grain servings include:

  • ½ cup of whole-grain pasta
  • 1 slice whole-grain bread
  • ½ cup of slow cook oats or cooked steel-cut.
  • 1/3 cup of brown rice

It is important to choose to slow-cook large-flake or steel-cut oats for breakfast due to their high whole grain content, rather than five-minute or instant oats.

Include Lots of Fresh Vegetables and Fruits in your Pre Diabetes Diet   

Examples of vegetable and fruit servings include:

  • 1 cup of blueberries
  • 1 medium-size apple, orange or banana
  • 2 cups of blackberries or strawberries
  • 2 plums
  • ½ a grapefruit
  • 2 kiwifruit

A fruit smoothie can be a very easy and quick breakfast to include in your diabetic diet plan, that you can have all year round.  You can always include fruit servings in your smoothies, thanks to various frozen berries.

Adding silken tofu or plain yogurt increases the protein in your smoothies, which keeps you feeling full longer. You can also add flaxseed (ground) for omega 3 fats and extra fiber, which are beneficial especially for people who are at risk of stroke and heart disease.

Boost your intake of vegetables by having dip pre-made and vegetables in the fridge as snacks that are instantly available whenever you feel hungry. Chop up cauliflower, broccoli, cucumbers, celery, or cherry tomatoes, and serve with eggplant or hummus.

Solutions for a Healthier Diabetic Diet  

  • Choose variety

Ensure that you include something from each food group when planning your meals. A well-balanced meal that includes, fruits, vegetables, healthy sources of fat, and whole-grain makes you less likely to crave sweets and snacks because it keeps you satisfied for longer.

  • Eat breakfast

People who skip breakfast are likely to overeat later in the day, feel sluggish and gain weight. Besides fresh whole fruit, homemade smoothies, and oatmeal, other great breakfast choices include low-fat cheese, boiled eggs, or high protein yogurt (try Greek yogurt).

  • Be more selective about meat

diabetic dietConsuming processed meat increases the risk of developing diabetes. You should therefore limit high fat and high salt meat choices such as salami, hot dogs, and bacon. Do not take more than two servings (2.5 ounces of cooked meat per serving) of lean meat per week.

Nuts can reduce the risk of developing Type 2 Diabetes. Dry-roasted or raw nuts with no added sugar, salt, or fat are the best picks to use in your prediabetes diet plan. Add them to grain dishes or salads for extra nutrition or flavor. You can also top your morning whole-grain toast using natural almond or peanut butter.

Read about Practical food guidelines from The American Diabetes Association HERE!

prediabetes diet

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Foods Diabetics Should Avoid

Post updated: 17th May 2023

Controlling diabetes requires a balance of various lifestyle habits including exercising, eating a healthy balanced diet, and taking the proper medication. However, navigating proper medication can be tricky, especially because various foods that sound healthy can wreak havoc on blood glucose levels and overall health.

If you have diabetes, it doesn’t mean that you have to stop eating the types of food you enjoy. You can still eat most foods but you need to avoid some or eat them in smaller portions. Let’s explore some of the foods diabetics should avoid:

  1. Avoid low-quality carbohydrates if you are diabetic

Foods diabetics should avoidCarbohydrates are an essential source of energy. However, diabetics should be very careful when choosing carbohydrates to eat. Moreover, it’s important for the carbs to be spread evenly throughout the day.

The main types of carbs in food include sugar, starch, and fiber. Carbs directly affect blood sugar levels more than other types of nutrients.

Our bodies break sugars and starch down into glucose. In the past, there were set guidelines about how many carbs diabetics should eat. But now, there are no specific recommendations.

You can speak to your dietitian or doctor about your individual dietary needs. They can design a diet program specifying how many carbohydrates you should eat and when. Some of the main factors that affect your individual dietary needs include weight, height, medications, and activity level.

Avoid foods with added sugars

Diabetics should avoid foods that contain added sugars and processed carbs as much as possible. These foods include:

  • Cereals and white bread
  • Foods with added sugar such as candies and sweets
  • Baked foods especially foods made with processed white flour

Foods that provide healthful carbs include vegetables, fruits, whole grains, and legumes. These foods provide fiber, energy, and nutrients such as minerals and vitamins without raising blood sugar levels as quickly.

  1. Grains to avoid if you are diabetic

Although grains contain starch, whole grains also contain fiber, minerals, and essential vitamins. Diabetics should avoid:

  • White rice
  • White bread, cakes, tortillas, muffins, bagels, and baked goods containing highly processed white flour
  • Cereals, pretzels, and crackers that contain added sugar
  • White pasta

According to a 2012 study that explored the development of type 2 diabetes and prediabetes, people who consume more whole grain have a 34% lower risk of glucose tolerance worsening. Healthful grains include oatmeal, quinoa, wild or brown rice, barley, millet, and amaranth.

  1. Limit baked goods and packed snacks

Foods diabetics should avoidAside from all the junky white flour, sugar, preservatives, and sodium they contain, baked goods and packed snacks like cookies, doughnuts, snack cakes, and crackers often have trans fats.

Unhealthy trans fats have been shown to lower “good” (HDL) cholesterol, increase “bad” (LDL) cholesterol, and raise the risk of heart disease. Therefore, for people who have type 2 diabetes, there’s no safe amount of trans fats they can safely include in their diet.

Fortunately, it’s now easier to steer clear of trans fats because they are now listed just below saturated fats on ingredient lists.

It’s also important to check food labels to make sure the food doesn’t contain partially hydrogenated oils, a source of unhealthy trans fats. You can get healthy fats in fatty fish such as salmon, as well as in avocado, nuts, olive, and canola oils.

Tips for a good diabetic diet

Following the short diabetic food guide below can help you eat healthfully and maintain stable blood glucose levels within your target range.

  • Start the day by checking your blood sugar levels (before eating breakfast) and 2 hours after at least 1 meal
  • Eat a wide variety of foods
  • Eat three meals a day with 2 or 3 snacks between meals
  • Eat reasonable portions of starch at meals (1 cup or less)
  • Limit your milk intake to avoid blood glucose spikes (1 cup at a time)
  • Limit cholesterol and fat if consuming a high-carb diet
  • Never skip breakfast and be sure to include whole grains, which help prevent overeating and make it easier to manage blood sugar levels.
  • Satisfy your hunger cravings with lean protein, seeds and nuts, and low-fat dairy, which are rich in valuable nutrients.
  • Limit consumption of pre-made fruit juices with added sugar.
  • Go for fruit-based desserts and limit candies
  • Avoid or limit foods with added sugar, such as syrups
  • Avoid or limit alcohol consumption
  • Limit salt and sodium intake
  • Check the carbohydrate content of products
  • Be keen with servings. For instance, you can use a smaller meal
  • Minimize artificial sweeteners to avoid affecting your insulin resistance and gut bacteria

Bottom line

Food to avoid diabetesThe key to a healthy diet for everyone, even diabetics, is to eat a wide range of healthful foods from various food groups. It is also essential to avoid processed foods high in salt, fat, and sugar.

There is a wide variety of healthful alternatives regardless of the type of foods in your diet.  Moreover, once you adjust to a new diet plan, you may not even crave the foods you used to eat.

A dietitian or diabetes educator can help you develop a simple meal plan. They will recommend the types of food to eat, when to have meals, and how much to eat.

Learn about Diabetic Food Stores HERE

Foods diabetics should avoid

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