If someone has diabetes, she/he knows how important our food choices are. Even though there’s no food we should stop using it completely, there are some things we should avoid more than others.
Also, we may think we mustn’t eat something when in reality it’s ok to have it occasionally and in tiny amounts.
Nevertheless, it’d be more helpful to manage diabetes if we stick to the healthiest options. For that purpose, we give you the best and worst choices from several major food groups to use as a guide.
The human body needs carbohydrates to function properly. But, we should know the right sources for diabetes to prevent our blood sugar levels from spiking.
Feel free to include plenty of vegetables in our regular diet. They are high in fiber but low in salt or fat. Don’t forget that corn and potatoes are considered carbs.
Eat vegetables from all colors: red or orange (like red peppers or carrots), dark greens, purple ones (eggplants), or even white (like onions.) According to the 2015 U.S. guidelines, we should eat 2.5 cups of vegetables daily.
We get vitamins, minerals, carbohydrates, and fiber from fruits. Even though most of them are naturally low in sodium and fat, they usually contain more carbohydrates than vegetables.
There are many choices of protein out there: chicken, beef, fish, turkey, pork, beans, seafood, eggs, cheese, tofu, nuts, etc.
Here are the best options for proteins according to the American Diabetes Association:
If we choose meat, make sure it’s low in fat. Also, don’t forget to remove the poultry skin.
Even if we’re not a fan of vegetables, try to include some of these plant sources of protein as they contain fiber and nutrients that are not part of animal products.
When it comes to the diary, make sure it’s low in fat and in small portions.
We know it’s hard to resist, but try to limit them to prevent gaining more weight or becoming obese. Excess weight or obesity impedes diabetes management.
Products with labels that say “partially hydrogenated” as they contain artificial trans-fat which is bad for the heart. We should stay away from any products with artificial trans fat in their content.
Large portions of saturated fats, especially from animal products or even palm and coconut oil. In case of diabetes and/or heart disease, consult your doctor to determine the limit of these products.
It’s important to read the labels before buying any beverage. Most drinks on the market are packed with sugar, calories, salt, or fat, and we surely don’t want all that in our system.
We hope you will use this list as a guide!