Living with diabetes means taking the medications we need, staying active, managing stress, and eating healthy. This way, we can keep the blood sugar in check and stable. If we have been recently diagnosed with this condition, we should start eating healthily.
The thought of giving up our favorite foods may seem devastating. But, once we get to know the foods we can eat, our feelings will change.
Besides, they are not as ‘’ordinary’’ as one 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
Doctors can definitely help us plan a diet that is best suited for our 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 us is to consult with a dietitian. This way, we will eat foods that will not affect our blood sugar levels.
In addition, we can reduce the chance of health problems like heart disease, nerve damage, eye complications, stroke, and kidney damage. Moreover, by eating foods like these, we can maintain a healthy weight at all times.
However, we should have in mind that these foods are great for type 2 diabetes. Therefore, those with type 1 should definitely consult with a doctor before implementing any changes to their 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
We should fill one-quarter of our plate with enough proteins. Here are some 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, we should limit the amount we eat so that our blood sugar won’t increase or drop.
Here are some of the best foods we can try:
- Nuts (walnuts, peanuts, almonds)
- Avocado
- Seeds (sesame, sunflower, pumpkin)
- Olive oil
- Oils (safflower, corn, canola).
Best Food Sources of Dairy
If we love eating dairy, we suggest picking low-fat or non-fat products. This way, we can avoid saturated fat and obtain all the proteins that the food contains.
Here are the carb measurements of the foods we can eat:
- Low-fat/nonfat cottage cheese
- Almond milk
- Soy milk
- Nonfat/ 1% milk
- Reduced-fat cheese.
Best Grains
Grains are filled with heart-healthy fiber. Here are some of the best grains we 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
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 We Can Eat Regularly
Some foods are crucial for managing this chronic condition, especially if we want to get leaner 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 we shouldn’t eat as we used to. In fact, we have to limit their amount if we want to get in shape and manage our blood sugar levels.
Those foods are:
- Cake
- Candy
- Canned soups
- Chips
- Cookies
- Microwaveable meals
- pasta
- Saturated fat, like bacon
- White bread.
