Diabetic Diet: Choosing The Right Foods

Diabetic Diet

There are about 415 million people in the world dealing with diabetes every day. Living with diabetes is a lifetime task and one difficult aspect of is maintaining a healthy diabetic diet. Diabetic diet foods generally are low in sugar and high in fiber. So if you are a diabetic or you know someone who has it, read more for this will help you understand the diabetic diet.

What can I eat on a diabetic diet food list?

 1. Carbohydrate, but the healthy ones!

Carbohydrates are your key source of energy. Too low carbs or skipping meals in your diet can give you hypoglycemia or when you blood sugar level lowers down. It is also important to know that there are two types of carbohydrates: the complex and the simple. Simple sugars are sweet and can increase sugar level quickly. Complex sugars are also known as starch and can be found on bread and cakes. For a diabetic diet, the complex sugar that you need is the starch from whole grains. Here are the food sources of healthy carbohydrates for diabetics:  

  • Vegetables Starchy- corn, potatoes, and green peas
  • Vegetables non-starchy- carrots, bell peppers, tomatoes, and broccoli
  • Fruits- melon, berries, banana, orange, and grapes
  • Whole grains- bread, oats rice, and cereal

2. Food that are rich in Fiber

Soluble fiber can slow down sugar’s absorption in the blood. Here are the foods rich in fiber:

  • Black beans
  • Turnip
  • Pear
  • Lima Beans
  • Avocado
  • Brussels Sprouts
  • Sweet Potato
  • Figs
  • Apple
  • Guava
  • Seeds like sunflower
  • Carrots
  • Barley
  • Oats

3. Fish

Fish are rich in omega-3 fatty acids which are good for the heart and have good fats like:

  • Mackerel
  • Sardines
  • Salmon
  • Lake Trout
  • Herring
  • Tuna
  • Anchovies
  • Rainbow Trout

4. Polyunsaturated and Monounsaturated Fats

These are called good fats and they do not come from meat. Just be cautious on the amount that you consume because they are high in calories:

  • Dark Chocolate
  • Avocado
  • Nuts
  • Cheese
  • Extra Virgin Olive oil
  • Chia Seeds
  • Whole Eggs

5. Lean Meat as a source of protein such as fish, chicken, turkey but without the skin.

6. Dairy but it should low-fat or non-fat milk, yogurt or cheese.

Foods to Avoid in Diabetic Diet

Diabetic Diet Food Not to Eat
Diabetic Diet Food Not to Eat

1. Food with simple sugar- This includes any sweetened beverage like processed fruit juices and soda. They are high in carbs and fructose which causes insulin resistance and diabetes.

2. Trans fats which chemically enhance unsaturated fats by adding hydrogen to make a product’s shelf life longer. Examples are peanut butter, margarine, creamers, sandwich spread, and microwavable foods.

3. Starchy complex sugars such as white bread, pasta, and rice. They have high carbs but low in fiber.

4. Saturated fats and cholesterol which come from animal protein products like canned goods, beef, bacon and hotdogs.

5. Foods that are high in sodium specifically those who are sold in fast food like fried chicken, pizza, smoked products, and canned beans. A diabetic diet should only have up to 2,300 mg of sodium per day.          

A diabetic diet is only one aspect of successfully living with diabetes. You should also exercise, get enough sleep and manage your stress. You can connect with us so we can help you manage your diabetes.

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