According to the CDC, upwards of 11.3% of Americans are diabetic. That amounts to over 28.7 million people, and this figure only includes the patients already diagnosed. It is estimated that a staggering additional 8.5 million U.S. citizens meet the criteria for diabetes but are undiagnosed.

The most important lifestyle changes diabetics should make involve creating a doable diabetes diet plan, taking medications as prescribed, keeping regular doctor appointments, and increasing daily exercise. Keep reading to get expert tips on creating an effective diabetes diet plan that is realistic, simple, and tailored to include delicious food options.

Many healthcare providers and nutritionists recommend the plate method for diabetics. This method works by filling half your dinner plate with healthy, non-starchy vegetables. Next, add lean protein to a quarter of your plate. Lastly, fill the rest of your plate with a whole-grain menu selection or a starchy vegetable. Diabetic individuals should also eat one dairy or fruit serving with their meal.

Diabetic patients need to drink ample water throughout the day. Small amounts of coffee and tea are usually permitted, but diabetics should avoid beverages containing too much caffeine or sugar. Remember, even fruit drinks can raise blood glucose levels if too much is consumed.

Too much diet soda and other diet beverages are not ideal, as they often contain artificial sweeteners that can be harmful if overdone. Alcoholic beverages should also be consumed only in moderation and with permission from a healthcare provider.

It is essential for diabetic patients to count their carbohydrates and starches for meals and snacks. Those who take insulin need to count their carbs to calculate their insulin dose. High-carbohydrate foods include white bread and other grains, cakes, waffles, potato chips, and crackers. Individuals should avoid eating too many packaged snack foods because these items tend to be high in unhealthy fats, salt, sugar, artificial flavors, and preservatives.

It is important for diabetic patients to read labels and monitor their diets closely. Carbohydrates break down quickly into glucose. Many carbohydrates are empty calories, and diabetics should choose complex carbs like fruits, healthy vegetables, low-fat dairy products, whole grains, and legumes. Diabetics may also add foods that contain "good fats" to their diets, like certain nuts or avocados.

Diabetics who take medications to control their blood glucose levels should take them as directed by their endocrinologist. These drugs are often taken before meals. Meals should also be eaten on a regular schedule when possible. Engaging in daily exercise, especially outdoor exercise, is also recommended to control blood glucose levels.