Diabetes Diet – What’s Good, What’s Bad

23 May

Every person newly diagnosed with diabetes has to make some quick adjustments to their diet to control their blood sugar. This can be difficult and require a steep learning curve, because your diet may have been the very thing that caused your Type 2 diabetes in the first place.

healthy eating plate

Click to enlarge

The best way of eating to control diabetes would eliminate all added sugars, processed foods (those which come in a bag or box), restaurant fast food, and white flour. As that may be a too-swift change to your diet (not that you shouldn’t eventually aim for it), here is a quick guide of the best choices to make when you’re hungry (courtesy of diabetes.org).

Eat as many fresh vegetables and fruits as you can. Veggies and fresh fruit (not canned or bagged) contain important additional nutrients and fiber to give you that full feeling which occurs much more slowly with processed foods. And feeling full faster means you’ll eat fewer calories. Pick from many colors to maximize variety.

Eat whole grain foods with your meals – substitute brown rice for white or yellow rice, and use  whole wheat pasta.

Eat more beans – all beans add protein and fiber to your diet. 1 and 1/3rd cup of lentils, black beans, or chickpeas deliver the same amount of protein as a typical serving (3 ounces) of chicken.

Include fish in your meals (broiled, seared, steamed, or baked, not deep fried or battered) on a regular basis.

Choose lean cuts of meat such as pork loin and sirloin.

Choose non-fat dairy such as skim milk and fat free yogurt.

Never drink sodas or other sugar-laden soft drinks. Instead, opt for unsweetened tea, coffee, or water.

Eliminate high calorie snack foods like chips, cookies, cake, and ice cream. Eat fruit instead.

And remember that eating too much can lead to weight gain, so keep your portion sizes small. Above all, get active and stay active to burn off excess blood sugar.

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