Diabetes is a manageable disease through proper diet and self-care. Staying away from sugary and processed foods, while primarily consuming fresh vegetables, fruit, whole grains, and lean protein is the way to go if you are living with diabetes.
Knowing which items to choose from each food group is an important first step to maintaining a healthy and balanced diet to properly manage diabetes and avoid complications or health issues.
- Vegetables
Vegetables are highly recommended for those who have diabetes – the more, the better. The golden rule here is no day without vegetables. If the vegetables you consume are canned instead of fresh, make sure they are low in sodium. Frozen vegetables should be cooked at a light steam. Fresh vegetables are best consumed raw, roasted, lightly steamed, or grilled.
- Protein
A combination of meat-based and plant-based protein sources is highly recommended for diabetes. You can get your protein from seafood and poultry, as well as from tofu, beans, seeds, and nuts. Low-fat dairy and eggs are also excellent sources of protein. Just make sure that the meat you consume is low in fat.
- Carbs
The healthiest way to get your necessary carb intake is cooking with whole grains. Stay away from white bread and processed grains. Brown rice, oatmeal, and sweet potatoes are great sources of healthy carbs.
- Fats
Foods that are rich in Omega-3 are the best source of healthy fats. Cold-water fish such as tuna, sardines, salmon and mackerel are the best sources of these fats. Healthy fats are also found in avocados and various nuts and seeds.
- Fruits
Though they provide a higher level of carbohydrates than vegetables do, fruits provide necessary fiber, vitamins and minerals. The best way to consume fruit is by eating them fresh and raw. Canned and frozen fruits can be consumed as long as they do not contain any added sugar.
- Dairy
Make sure that any dairy products in your diet are low in fat.
It is important to maintain a consistent healthy diet when managing diabetes, but it is also important to let yourself indulge from time to time. If these instances are kept to a minimum, it is possible to successfully manage your diabetes.
SOURCE: https://www.healthline.com/nutrition/16-best-foods-for-diabetics#section1
