Living with diabetes can be challenging. Fortunately, there are some simple changes you can make to your diet that will not only help control your blood glucose levels but also help you feel better overall.
Eat Small, Frequent Meals And Snacks
A healthy eating plan includes five or six small meals each day instead of three large ones. Eating this way helps you avoid overeating at mealtime and snacking on unhealthy foods between meals (which often happens when people are hungry). It also keeps your blood sugar from dipping too low or spiking too high–both of which can be dangerous for people with diabetes
Avoid Sugar And Processed Foods
Avoiding sugar and processed foods is the first step to a healthy diabetes diet, according toDr John Manzella. When it comes to your health, there is no room for compromise. Sugar has been linked to many serious diseases and conditions such as obesity, heart disease, cancer and type 2 diabetes.
The American Heart Association recommends limiting your added sugars intake (from all sources) to less than 100 calories per day (about 6 teaspoons).Processed foods can be just as bad for you as candy or cookies. Processed foods are often high in sodium which causes water retention that increases blood pressure and can lead to cardiovascular disease if consumed regularly over time. If you follow this blog regularly then chances are you have heard me say this before but let me repeat myself because it’s important! Avoid processed foods at all costs!
Choose Whole Grains Over Refined-Grain Foods
You may be wondering what exactly a whole grain is. Whole grains are any food that contains all three parts: the bran, germ and endosperm. Refined grains have had the bran and germ removed during processing, which means they’re missing some of their beneficial nutrients. The process also removes fiber from whole grains and adds sugar or fat to make them taste better–and these extra ingredients can cause blood sugar levels to rise rapidly in people with diabetes.
Whole-grain foods include oatmeal; brown rice; barley; quinoa; wheat berries (these are actually considered a type of fruit!) ; rye breads made with 100% rye flour instead of white bread flour mix; farro (a type of ancient wheat) pasta
Choose Low-Fat Dairy Products Often
As we mentioned earlier, dairy products are part of a healthy diet. Low-fat dairy is a good choice because it helps you manage your weight and diabetes, say Dr John Manzella. The calcium in low-fat milk and yogurt can help lower blood pressure and may even reduce the risk of developing osteoporosis later in life.
If you’re trying to lose weight or maintain your current weight, remember that eating too much fat can make it harder to reach your goals because fat contains more than twice as many calories per gram than either protein or carbohydrates (9).
Diabetes can be managed and even reversed with the right care, but it’s important to know that there is no one-size-fits-all approach. Your doctor will work with you to find a treatment plan that works best for your needs. In addition, there are many things you can do on your own–like following these tips from our blog!