Finding a diabetic diet plan that you like, can be hard work. Finding a diet menu that you can actually stick to, can be even harder! If you, or someone you know, have type 2 diabetes, then you’ve probably already been told that diet and exercise are an essential part of managing diabetes. But sometimes it’s hard to put that advice into action, even if your very life depends on it. Here, we’ve done some of the hard work for you by laying out a feast of ideas, tips, recipes and advice to help you succeed with your diabetic diet plan.

Diabetic Diet Plan

Everyone has a different approach when it comes to a diabetes diet, and here we discuss some of the plans that are available. A good diabetic diet plan is one that includes a healthy mix of fruits, vegetables, and wholegrain cereals, which are high in fibre but have a low glycemic index. Eating consistent amounts at the same time everyday can help maintain a consistent blood sugar level.

One plan that has had proven success in research studies, is the Medifast For Diabetes Program. In a study that compared the Medifast program to the standard American Diabetes Association diet plan, the participants on the Medifast diet lost twice as much weight as those on the standard diet. The key to these remarkable results, is that the Medifast diet plan offers a simple, convenient alternative that makes dieting so much easier. As a diabetic diet plan, the Medifast program emphasises low calorie, low glycemic index portions, at regular intervals throughout the day.

Make sure you check with your health care professional, before starting a diabetic diet plan, such as the Medifast diet, because it may require changes to your medication.

Diabetic Diet Menu

Sometimes you may find yourself wondering which foods are ‘better’ or ‘worse’ for people with diabetes. Which carbohydrates are bad for diabetics? Is any kind of fat bad? Which fruits are low in sugar? To help you plan your diet, it’s important to choose a diabetic diet menu that allows you to confidently know which foods you can freely enjoy and which foods you should avoid.

A diabetic diet menu should be reasonably strict, but still provide a few options to cater for different tastes. Here are some suggestions of what to look for when comparing diabetic menus.

The breakfast menu could include high-fibre cereal with low-fat milk and a piece of fruit.  Choose a cereal that has a low glycemic index, such as, untoasted muesli, or bran. According to the American Diabetes Association, one of the best types of fruit for diabetics is citrus, such as oranges.

For lunch, a simple diabetes menu could include a sandwich made with wholegrain bread, salad vegetables, and a piece of lean meat. The American Diabetes Association recommends that the best vegetables for diabetics are beans, sweet potatoes, and dark green leafy vegetables.

The diet menu for dinner might have lots of vegetables, a small serving of carbohydrates (such as rice, pasta or potatoes), a piece of lean meat, followed by a small tub of low-fat yoghurt. The American Diabetes Association recommends 45-60 grams of carbohydrates per meal.

Ideally, you’ll want to find a diabetes menu that offers enough variety so that eating doesn’t feel like a chore, but too much variety can actually make it harder to control your blood glucose levels. It may take time to find a healthy diabetes menu that you enjoy and feel you can stick with, so don’t be afraid to shop around and try a few different diabetic menus.

Diabetic Diet Recipes

Spice up your usual meals with some of these tasty diabetic diet recipes. These recipes are not only quick and easy, but they’ll help you stay on track with your diabetic diet plan. Who said diet food had to be plain and boring? Wait til you try these treats!

Grilled Salmon With Dill Sauce

(Moisten these grilled salmon steaks with plain yogurt perked up with dill.)

• 1 cup plain fat-free yogurt
• 2 tsp minced fresh dill
• 1/4 cup chopped scallions
• 1 tsp capers
• 2 tsp minced parsley
• 1 tsp minced chives
• 1 Tbsp olive oil
• 2 lb salmon steaks

1.In a small bowl, combine the first six ingredients and set aside. Spray the racks of your grill with nonstick cooking spray.
2.Brush the salmon steaks with olive oil and grill them over medium-hot coals for 4 minutes per side, or just until the salmon flakes with a fork.
3.Transfer the salmon to a platter and serve with dill sauce on the side.

Basic Nutritional Values:
8 Servings
Serving size 3–4 oz salmon with 2 Tbsp sauce
Amount Per Serving

• Calories 218
• Calories from Fat 103
• Total Fat 11 g
• Saturated Fat 2 g
• Cholesterol 79 mg
• Sodium 81 mg
• Total Carbohydrate 2 g
• Dietary Fiber 0 g
• Sugars 2 g
• Protein 26 g

Green Bean Sesame Salad

Serves 4
Serving size: 1/4 recipe

• 2 tsp low-fat margarine
• 2 Tbsp sesame seeds
• 2 cups cut green beans
• 2 Tbsp lemon juice
• Pepper, to taste

1. Melt margarine in a skillet and add sesame seeds; cook for about 3 minutes.
2. Bring a pot of water to a boil. Add the green beans and cook until tender, about 5 minutes; drain and rinse under cold water.
3. Place in a bowl and toss with the sesame seeds, lemon juice, and margarine. Season to taste with pepper.

Basic Nutritional Values:

• Calories 70
• Calories from Fat 30
• Total Fat 3.5 g
• Saturated Fat 0.6 g
• Trans Fat 0.0 g
• Cholesterol 0 mg
• Sodium 20 mg
• Total Carbohydrate 9 g
• Dietary Fiber 4 g
• Sugars 2 g
• Protein 3 g

Sweet Potato Pancakes

Serves 6
Serving size: 1/6 recipe

• 4 cups water
• 2 medium sweet potatoes, peeled and quartered
• 1 cup buckwheat flour, sifted
• 1 tsp baking powder
• 1 Tbsp brown sugar
• 2 tsp butter, melted
• 2 cups low-fat milk
• 2 egg yolks
• 1 tsp vanilla extract
• 2 egg whites
• 1/4 cup fat-free sour cream

1.In a medium pot, bring water to a boil. Place the sweet potatoes in the pot and simmer until soft, about 20–25 minutes. Remove potatoes from the water and let cool slightly.
2.Mash the potatoes in a large bowl and add the flour, baking powder, and brown sugar. Mix well. Pour in the melted butter, milk, egg yolks, and vanilla and mix to incorporate.
3.In a separate bowl, whisk the egg whites until stiff and then fold into the potato batter.
4.Prepare sweet potato pancakes on a hot skillet. Serve with a small dollop of sour cream.

Basic Nutritional Values:

• Calories 205
• Calories from Fat 40
• Total Fat 4.5 g
• Saturated Fat 2.1 g
• Trans Fat 0 g
• Cholesterol 80 mg
• Sodium 295 mg
• Total Carbohydrate 32 g
• Dietary Fiber 3 g
• Sugars 10 g
• Protein 9 g