Healthy Eating For Diabetes

Tips for staying healthy

It's about making educated choices, practicing portion control and moderation and choosing nutritious foods, include a variety of fruits and vegetables, lean proteins, healthy fats, and high-fiber whole grains and beans.

Carbohydrates are the primary fuel for your body and brain. It contribute most to your blood sugar and glucose levels. It found in breads, grains, beans, fruits, vegetables and dairy products, as well as in table sugar, cakes, cookies, ice cream, and other sweets.

Sugar and sweets can be part of a diabetic diet, but should be combined with other foods to lessen their impact on blood sugar. If you choose to have dessert, plan ahead, substituting it for other carbohydrates in the meal (like pasta, rice, or bread).

High-fiber foods help stabilize blood sugar and lower cholesterol. High-fiber foods include oats and barley, whole grains, beans, nuts, fruits, and vegetables.

Protein, select lean meats, seafood, low-fat dairy, 1 egg per day, or legumes (which includes beans, soy products, and peanut butter).

Fats are a necessary part of any diet. With diabetes, excess weight and risk of heart disease are concerns, so managing fat intake is especially important. Avoid saturated fats, like those found in full-fat dairy, red meat, and chicken skin and also trans fats, found in commercially fried and processed foods. All fats, even the healthy ones, are high in calories, so use them sparingly.

Water and other low-calorie beverages are the best ways to quench your thirst without adding excess calories and carbohydrates.

If you drink alcohol, limit drinks to 1 per day for women and 2 per day for men, and always consume it with food.

Weight loss and daily exercise lower blood sugar, blood pressure and cholesterol which in turn may lower amount of medication you need.