It's important to focus on foods that help manage blood
sugar levels and support overall.
1. Non-Starchy Vegetables:These are low in carbohydrates and calories but high in fiber, vitamins, and minerals. Examples include leafy greens, broccoli, cauliflower, cucumbers, peppers, and mushrooms.
2. Whole Grains:Opt for whole grains instead of refined grains, as they contain more fiber and nutrients. Good options include quinoa, brown rice, oats, barley, and whole wheat bread and pasta.
3.Lean Proteins:Choose lean protein sources such as poultry, fish, tofu, legumes, and low-fat dairy products. Protein helps keep you feeling full and can help stabilize blood sugar levels.
4.Healthy Fats:Incorporate sources of healthy fats such as avocados, nuts, seeds, and olive oil. These fats can help improve insulin sensitivity and support heart health.
5. Fruits:While fruits contain natural sugars, they also provide essential nutrients and fiber. Opt for whole fruits rather than fruit juices and prioritize lower-sugar options like berries, apples, pears, and citrus fruits.
6. Dairy:Choose low-fat or non-fat dairy products such as yogurt and milk, as they provide protein and
calcium without added sugars.
7. Beans and Legumes:These are rich in fiber and protein and have a low glycemic index, which means they can help regulate blood sugar levels. Examples include lentils, chickpeas, black beans, and
kidney beans.
8. Healthy Snacks:Keep healthy snacks on hand to prevent blood sugar spikes between meals. Good options include nuts, seeds, vegetables with hummus, Greek yogurt, and fruit.
9. Portion Control:Pay attention to portion sizes to avoid overeating, which can lead to spikes in blood sugar levels. Use measuring cups, spoons, or visual cues to help control portion sizes.
10. Stay Hydrated:Drink plenty of water throughout the day to stay hydrated and support overall health.
It's important for individuals with
diabetes to work with a healthcare provider or a dietitian to create a personalized meal plan that takes into account individual health goals, preferences, and any other medical conditions or medications.
Do food changes under guidance.