Eating right is key when you’ve got diabetes. Too much of the wrong stuff, and your blood sugar can go haywire. It’s important to stick to set eating times to keep your blood sugar levels in check, but It’s not just about when you eat, but what you eat. Carbohydrates (carbs) for example, make your blood sugar levels rise. Let’s cut through the confusion and talk about what foods work best for keeping things balanced.
7 Foods to Buddy Up With:
1. Leafy Greens (like spinach): Super healthy and won’t mess with your blood sugar.
2. Avocados: They’re low in sugar and packed with fiber and good fats.
3. Eggs: Great for blood sugar control and they keep you feeling full longer.
4. Beans: Packed with nutrients and have a low effect on blood sugar.
5. Nuts: Awesome for snacking, good for your blood sugar and heart.
6. Broccoli: Low in calories and carbs, but high in nutrients.
7. Cinnamon: Has a naturally sweet taste, but without the sugar spike. Studies have even shown that it can lower blood sugar levels in people with type 2 diabetes.
Foods to Keep at Arm’s Length:
· White bread, pasta, and other refined flour foods
· Fried foods with lots of butter, lard or sauce
· Sweets like candy, cookies, and cakes
The Plate Method: Keep It Simple
· Half your plate: Non-starchy veggies (think broccoli and carrots)
· One quarter: Lean proteins (chicken, tofu)
· One quarter: Carbs (potatoes, whole grains)
What about drinks?
1. Water is your best bet because it has no calories and no carbs. Try adding slices of citrus fruit, melon or crushed berries for extra flavor.
2. Unsweetened tea and coffee
3. Sugar-free drinks
4. Vegetable juice
5. Low fat milk
Limit alcohol to 1 drink or less per day for women and 2 drinks or less per day for men. One drink could be 355ml of beer or 150ml of wine or 45ml of spirits.
Let’s Keep It Going
Remember, there’s no one-size-fits-all for diabetes. Making these changes can seem tough, but swapping out the not-so-great choices with these better ones can make a big difference. You can even treat yourself now and then, just keep it balanced.
References
https://www.cdc.gov/diabetes/managing/eat-well/meal-plan-method.html
https://www.webmd.com/diabetes/diabetic-food-list-best-worst-foods
https://www.diabetes.org.uk/diabetes-the-basics/types-of-diabetes
https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-spices-with-healthy-benefits
https://www.healthline.com/nutrition/16-best-foods-for-diabetics#_noHeaderPrefixedContent
https://www.webmd.com/diabetes/diabetic-food-list-best-worst-foods
https://www.healthline.com/health/diabetes/drinks-for-diabetics#best-drinks
