A diabetic diet doesn’t have to be complicated. No special foods are required, and you can still have some of your favorite foods. However, you do need to pay attention to some of your food choices; mainly the carbohydrates you eat.
Carbohydrates - have a bigger impact on your blood sugar levels than proteins and fats, so you need to be smart about the types of carbs you eat. Limit refined carbohydrates such as white bread, white rice, sodas, candies, sweetened juices, drinks, and teas. Focus on high fiber complex carbohydrates –also called slow-release carbs. They are digested more slowly, thereby releasing glucose to the bloodstream in portions that can be used up normally without the body producing too much insulin.
Choose fats wisely; Some fats are unhealthy, and others have enormous health benefits.
Unhealthy (saturated) fats - Found mainly in red meat, and dairy. There’s no need to eliminate saturated fat from your diet, but rather, enjoy it in moderation. The American Diabetes Association recommends consuming no more than 10% of your daily calories from saturated fat.
Healthy (unsaturated) fats - The healthiest fats are unsaturated fats, which come from fish and plant sources such as olive oil, nuts, and avocados. Omega-3 fatty acids fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds.
Eat more
- Healthy fats from nuts, olive oil, fish oils, flax seeds and avocados.
- Fruits and vegetables; choose fresh whole fruits rather than juices, the more colorful your fruits and vegetables the better.
- High-fiber cereals and breads made from whole grains.
- Fish, chicken, or turkey.
- High-quality protein such as eggs, beans, low-fat dairy, and unsweetened yogurt.
Eat less
- Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts.
- White bread, sugary cereals, refined pastas, or rice.
- Processed meat and red meat.
- Low-fat products that have replaced fat with added sugar, such as fat-free yogurt.
Remember to keep hydrated - water is always the best option. If you are someone who doesn’t like plain water, you can add flavors by infusing with fruits or vegetables or a combination of fruits, vegetables, or both. Other great choices are unsweetened tea, no sugar added juices and skimmed milk.
Get active - exercise can help you manage your weight and may improve your insulin sensitivity. An easy way to start exercising is to walk for 30 minutes a day. You can also try swimming, skipping, or any other moderate-intensity activity that has you working up a light sweat and breathing harder.