While it’s certainly important to limit no-no ingredients (like white, refined breads and pastas and fried, fatty, processed foods), it’s just as crucial to pay attention to what you should eat.
There is a great deal of information out there and it can be hard to sort through sometimes. So how do we navigate it all? For starters, it will help to know the general principles of healthful eating listed below.
Beans have more to boast about than being high in fiber (plant compounds that help you feel full, steady blood sugar, and even lower cholesterol; a half cup of black beans delivers more than 7 grams).
So Add them to salads, soups, chili, and more.
Whole grain foods:
Try to make at least half the grains you eat whole grains.When buying pasta, breads, tortillas, crackers, and cereal, choose those with a whole grain listed as the first ingredient.
Switch from sugary cereals to unsweetened whole grain cereal or oatmeal.
You’re not going to find a better source of calcium and vitamin D—a potent diabetes-quelling combination—than in dairy foods like milk, cottage cheese, and yogurt.
Stick to fat-free or low-fat versions of your favorite dairy foods—”regular” has a lot of saturated fat.
Drink milk with some meals instead of soda or sugary juices, have yogurt or cottage cheese as a snack or dessert, and use milk to make oatmeal or thicken certain soups.
Berries are nature’s candy—but unlike sugary confections from the checkout aisle, they’re loaded with fiber and antioxidants called polyphenols.
Wonderful alone, berries are also tasty when stirred into oatmeal, ice cream, or even salads. Fresh berries freeze well, so if you’re not going to eat them right away, store them in your freezer so you always have some on hand.
These chewy fruits aren’t much to look at—plain and brown and a little sticky. But pop one in your mouth and you’ll be rewarded with a sweet taste and delightful texture.
Their palate-pleasing nature, combined with a generous supply of fiber (7 dates supply 4 g), makes them a perfect diabetes-friendly snack.
Some Beneficial Tips :
- Cut back on high calorie snack foods and desserts.
- Reduce intake of chips, cookies, cakes, full-fat ice cream, etc.
- Watch your portion sizes.
- Eating too much of even healthful foods can lead to weight gain.
- If you choose to drink alcohol, do so in moderation. (Two or less drinks per day for men and one or less drinks per day for women.)