What To Eat If You Have Diabetes

healthy foods for diabetes

Photo of a table top full of fresh vegetables, fruit, and other healthy foods with a space in the middle for text.

Diabetes is a condition in which the body does not have enough insulin to break down sugar for use as energy. While there is no cure for diabetes, it can be managed through lifestyle changes and medication. Eating healthy foods is an important part of this process. Diabetes usually requires constant vigilance, so it’s important to eat the right foods. While your healthcare provider will recommend what you should eat, there are some basic things that anyone can do to improve diabetes control.

1. Vegetables

Another great way to get in your vegetables is through juicing. You can also eat them in their raw form. One of the best ways you can do that is by juicing raw vegetables and adding them to smoothies. Another great way to get more vegetables is by using a vegetable spiralizer, which will make it possible for you to eat cucumbers, zucchini, and other types of veggies to give you more vegetable intake without having to worry about picking them out individually.

2. Protein

Red meat and fish are great sources of protein. However, it is important to choose lean cuts of red meat and fish low in mercury, like salmon, mackerel, anchovies, sardines, and herring. White meats like chicken and turkey are also good sources of protein but can be a bit higher in fat. It would help if you also chose lean cuts of chicken like the skinless breast.
You can combine the protein sources with quinoa or other grains to make the protein sources even more filling.

3. Fruits

Fruits are a great source of vitamins, minerals, and fiber. Berries are also a good source of carbs. You should also eat fruits in season to get the most out of them nutritionally. Note that fruit juice isn’t as good because it will spike your blood glucose level rapidly and then drop it quickly, so you don’t get the same benefit as you would from eating the real thing.

4. Grains

Grains are a great source of carbohydrates and fiber. You might not want to eat those white refined grains, though. Choose whole grain bread instead of prepared bread or refined bread-like crackers and chips. Increase the number of multigrain breakfast cereals you eat, as they are a great source of fiber.

5. Low-fat dairy products

Low-fat dairy products are a great source of calcium, which is an important part of diabetes management. Choose skim milk or low-fat or fat-free cheeses to get the most nutritional value out of dairy products.

6. Legumes

Beans and lentils are good sources of fiber, which is beneficial in diabetes management. Beans are also a good source of protein. You can buy canned beans or dried beans and cook them yourself. If you don’t like the taste of beans, you can add extra flavor to them by adding spices. Split peas are a low-cost alternative to other dried beans, but they aren’t as filling as other types of beans, so you might need to eat more for the same nutrition.

Diabetes can be managed by eating healthy foods. By following the tips above, you can ensure that you are eating the right foods so your body can function properly and feel great about your diet.

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