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8 Steps for Building a Healthy and Sustainable Diet for Diabetics

8 Steps for Building a Healthy and Sustainable Diet for Diabetics

As a Diabetic, it is imperative to keep your diet in check. That’s because weight management can help reduce the risks that come with your disease.

Consulting with a professional is required for people who have Diabetes. You can opt to visit a nearby health clinic, such as Maayo Well, to know what works for your body and your current health situation. Consulting a professional first is essential before making any dietary changes.

If you want to embark on a sustainable yet diabetic-friendly diet, here are some helpful and healthy ways you can do:

Eat more fruits and vegetables

We all know how eating more fruits and vegetables keeps us healthy. However, you may not know that it’s also sustainable and has significantly less impact on the environment.

Out of all food groups, fruits and vegetables fill up the majority of our supply. But the problem is, fewer people eat them regularly, which results in food waste. And when you don’t consume more vegetables, farmers, eventually, won’t have any source of income to live comfortably.

Choose whole grains

It’s also highly recommended to choose whole grains over processed and refined cereals. Any processed foods, even cereals, use up lots of resources and are better if consumed less.

On the other hand, non-refined cereals like whole grains, wheat, quinoa, and brown rice require fewer resources. They are also deemed better for your overall health. These products are said to help with Diabetes, heart problems, and many more.

Drink more water, tea, and coffee

Water is undeniably your healthiest beverage option to stay healthy. The best part, they’re available everywhere and require minimal resources to get filtered for safe human consumption.

The next healthy option for you would be unsweetened tea and coffee. These drinks provide numerous health benefits, including:

  • Weight loss
  • Healthier heart
  • Reduced stress
  • Fights cancer
  • Reduced risk of developing type 2 diabetes

In contrast, drinking artificially sweetened drinks like fruit juice, milk, alcohol, and sodas can lead to obesity and a high risk of Diabetes. Plus, they use up lots of resources to make them.

Eat locally and in-season produce

It’s also recommended to eat locally grown and in-season produce. This would include fruits and vegetables, grains, fish, and a whole lot more.

When produce is grown locally and in season, there are very few resources used up for storage, shipping, packaging, and a lot more. At the same time, when food is produced in your area, there’s a greater chance that they are organic and won’t include any preservatives. That’s because they are most likely consumed immediately after harvest.

It’s also easier for you to access foods grown in your local town, minimizing the effort on your part, too. Plus, because it’s organic, it keeps you more healthy.

Be smart with snacks

nuts as a snack

Speaking of watching the food you eat, you should be smart with snacks.

Snacks don’t mean grabbing a bag of crisps or chips, ordering pizza, snacking on biscuits, or just eating a whole lot of junk food. Aside from not being healthy, these products also undergo a lot of processing in the factory, making them not sustainable.

So, go for healthier and more sustainable snacks like unsalted nuts, seeds, fruits, and vegetables. You can still have yogurts but consume them in moderation. And when you need a drink, grab yourself a glass of water.

Eat less red and processed meat

Because you have to cut down on your carbohydrate intake, it’s tempting to have more significant portions of meat or protein to fill you up.

However, it’s not recommended to eat lots of red and processed meat like bacon, sausages, ham, lamb, or beef. That’s because it may increase your risk of getting heart problems and cancers.

Instead, if you need that protein, try going for the healthier options. For example, you can go for beans, eggs, poultry, fish, and unsalted nuts. These are healthier and get you more nutrients than red and processed meats.

Consume dairy products moderately

soya and almond milk

Most dairy products have always been associated with healthy food options, especially low-fat ones. They are believed to help maintain and build strong bones. They also provide essential nutrients like calcium, vitamin D, potassium, and protein.

However, just like with many processed foods, dairy products undergo many processes to be made. Thus, they’re not a very sustainable option as everyday food or snacks.

So, you don’t have to stop consuming them as you can still get health benefits from them. But it is highly recommended to minimize your consumption to limit your environmental impact.

Avoid overeating

When you have Diabetes, it’s essential to be very careful of what you eat and how much you eat. That’s because obesity can increase the risk of you developing more fatal diseases. But aside from the fact that eating only enough helps keep your weight in check, it also has a positive environmental impact.

If you don’t consume more than what’s needed, production will decrease, thus lessening the food waste.

After all, if you fill your home with groceries just because you’re overeating, more food would most likely spoil and have to be thrown away.

So, watch your portion sizes. Or as much as possible, eat frequently but in lesser amounts.

In Summary

The dietary tips listed above can help you monitor what you eat and ensure that it won’t worsen your Diabetes. Doing so can help you stay healthy while doing your part in saving the environment.

Still, you should keep in mind that living with Diabetes requires regular check-ups with your doctors. You can’t just head on a diet and expect to be 100% healthy without a routine check-up or consultation with a health professional.

That said, consult a doctor first before you make any dietary changes.


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