Best Foods to Eat and Avoid for Blood Glucose Control

Best Foods to Eat and Avoid for Blood Glucose Control

By MaYa | Articles

Mar 13

Living with diabetes means taking the medications you need, staying active, managing stress, and eating healthy. This way, you can keep the blood sugar in check and stable. If you have been recently diagnosed with type 2 diabetes, you should start eating healthily.

The thought of giving up your favorite foods may seem devastating. But, once you get to know the foods you can eat, your feelings will change.

Besides, they are not as ‘’ordinary’’ as you might think they are. In fact, these foods are incredibly tasty and healthy. Here are some foods to eat and avoid for blood glucose control.

Foods to Eat and Avoid for Blood Glucose Control

A solid diabetes-friendly diet is the one that involves healthy eating. Doctors can definitely help you plan a diet that is best suited for your body, condition, and taste. One such diet includes:

  • fiber-rich fruits
  • whole-grain carbohydrates
  • vegetables
  • lean protein
  • sufficient amount of healthy fats

The best way to pick the right diet for you is to consult with a dietitian. This way, you will eat foods that will not affect the blood sugar levels.

In addition, you can reduce the chance of health problems like heart disease, nerve damage, eye complications, stroke, and kidney damage. Moreover, by eating foods like these, you can maintain a healthy weight at all times.

However, have in mind that these foods are great for type 2 diabetes. Therefore, if you have type 1, you should definitely consult with a doctor before implementing any changes to your diet.

Best Food Sources of Carbohydrates

It is important to consume carbohydrates since they contain plenty of fiber, minerals, and vitamins. These foods include vegetables, grains, legumes, fruits, dairy, and beans.

Here is a list of some of the best sources of carbohydrates:

  • Non-starchy veggies (onion, peppers, asparagus, eggplant)
  • Legumes and beans (chickpeas, black beans, lentils)
  • Whole-grains (brown rice, oatmeal, whole-wheat pasta/bread, quinoa)
  • Low-fat or nonfat dairy (cottage cheese, sugar-free yogurt)
  • Starchy vegetables in moderation (corn, potatoes)

Best Food Sources of Proteins

You should fill one-quarter of your plate with enough proteins. Here are some of your options:

  • Beans (kidney or black beans)
  • Edamame
  • Eggs
  • Fat-free or low-fat cottage cheese
  • Fish (salmon, sardines, tuna)
  • Hummus
  • Lean beef (tenderloin or sirloin)
  • Lentils
  • Nut butter
  • Regular or reduced-fat cheese (in moderation)
  • Skinless poultry
  • Tofu

Best Food Sources of Healthy Fats

The key to eating healthy fats is to eat them in moderation. In other words, limit the amount you eat so that your blood sugar won’t increase or drop.

Here are some of the best foods you can try:

  • Nuts (walnuts, peanuts, almonds)
  • Avocado
  • Seeds (sesame, sunflower, pumpkin)
  • Olive oil
  • Oils (safflower, corn, canola)

Best Food Sources of Dairy

If you love eating dairy, we suggest that you pick low-fat or non-fat products. This way, you can avoid saturated fat and obtain all the proteins that the food contains.

Here are the carb measurements of the foods you can eat:

  • low-fat/nonfat cottage cheese
  • almond milk
  • soy milk
  • nonfat/ 1% milk
  • reduced-fat cheese

Best Grains for Type 2 Diabetes

Grains are filled with heart-healthy fiber. Here are some of the best grains you can eat:

  • 100% whole-wheat bread, tortillas, and wraps
  • Barley
  • Brown rice
  • Bulgur
  • Farro
  • Millet
  • Quinoa
  • steel-cut oats
  • Whole-grain cereal (sugar-free)
  • Whole-grain pasta
  • Wild rice

Healthy Condiments for Type 2 Diabetes

People love eating condiments since they can give the food excellent flavor. Here are some of the best foods approved by the ADA.

  • Hot sauce
  • Hummus
  • Light salad dressing (sugar-free)
  • Mustard (whole grain or Dijon)
  • Olive oil
  • Salsa
  • Spices and herbs
  • Vinegar

Foods You Can Eat Regularly

Some foods are crucial for managing diabetes, especially if you want to lose weight in the process. These foods are:

  • fiber-rich fruits
  • lean meats (boneless-skinless: turkey, chicken, fish)
  • low-fat or nonfat dairy (plain yogurt and milk)
  • non-starchy veggies
  • whole-grains (barley, quinoa)

Foods to Avoid

There are some foods you can’t eat as you used to. In fact, you have to limit their amount if you want to lose weight and manage your blood sugar levels.

Those foods are:

  • Cake
  • Candy
  • Canned soups
  • Chips
  • Cookies
  • Microwaveable meals
  • pasta
  • Saturated fat, like bacon
  • White bread