A few basic principles:
- What you eat plays a major role in managing your diabetes
- A diabetes diet doesn’t look that different than a sound nutritional food plan, with the possible exception of your carb count
- A few bites of this or that won’t throw you off course – the general idea is to eat well most of the time
That being said, there are some foods which it is better to avoid or eat sparingly if you’re living with diabetes. Take a look below to find out when to take a pass for each food group.
The facts on fruit
Basically, you want to eat (rather than drink) your fruit, and you don’t want any sugar added. Stay away from canned fruit with heavy sugar syrup, sweetened jam and jelly, and fruit drinks. You should also think twice before having dried fruit, which has a high concentration of sugar and a high number of calories.
Make the most of your vegetables
Rule of thumb: The less you add to vegetables, the better. In general, if you are eating fresh produce, you’re in good shape. The trouble starts with the addition of sodium, sauces, butter, and cheese. Try to find ways to please your taste buds without sabotaging your food plan. Garlic, fresh herbs, and lemon juice are a few things you can put on your vegetables for extra flavor.
Not all vegetables are created equal – some have a higher carb count. The ADA suggests enjoying these starchy vegetables in moderation:
- Corn
- Sweet potatoes
- Green peas
- Pumpkin
- Plantains
The skinny on protein
Protein can be a satisfying part of a healthy diet. You just need to make sure you are filling your plate with lean, unprocessed protein. Saturated fat comes with potential health risks like heart disease and increased insulin resistance, so you want to avoid these foods.
Protein sources that are high in saturated fat include:
- Fried meats, fish, and tofu
- Most deli meats, hot dogs, sausages, and pepperoni
- Higher-fat cuts of meat like ribs
- Poultry with skin
- Beans made with lard
Carbs: What’s the story?
Highly processed carbs are not your friend. They have very little fiber, are largely devoid of nutritional value, and can lead to unwanted sugar spikes.
Here are some common carb culprits:
- White bread
- Processed grains, such as white rice and white pasta
- Pastries
- Sugary breakfast cereals
The good news? There are lots of nice whole grain choices out there today – both in your local supermarket and when you go out. Experiment with different kinds of bread and pasta. Switch out some of the flour when you bake at home. You may find yourself naturally gravitating to whole grains once your palate adjusts to the difference in taste and texture.
Dairy dos and don’ts
The issue with dairy is the same as with certain types of meat – saturated fat. You want to go for lighter options when it comes to milk, yogurt, etc. – and of course unsweetened is always your best bet. Full-fat cheeses and ice cream should not make regular appearances on your menu.
Think before you drink
What you drink can unknowingly sabotage all your hard work. Fruit juice, for example, sounds healthy – but did you know they can sometimes contain more sugar and carbs than soda?
Another great example – coffee. Yes, it is associated with some health benefits, but sugar, cream, and artificial flavors can tip the balance. Check what’s in your favorite Starbucks Frappuccino or Latte – you might be shocked at the carb count.
Enjoy every bite
Side note: There are some foods that no one should be eating, ever, like artificial trans fats and certain food dyes. Even if your blood sugar is stable, don’t go there!
Your best bet for success? Eating food you enjoy. Your meals should be pleasurable experiences that you relish. Check out these recipes from The American Diabetes Association’s Diabetes Food Hub – they will help keep your blood glucose in check without sacrificing on flavor.
To find out which nutritional choices are best for you, it’s a good idea to consult with a dietician, your doctor, or your Dario coach.
Remember, healthy eating is a marathon, not a sprint. Build healthy habits over time and you’ll be in great shape.
References
https://www.webmd.com/diabetes/ diabetic-food-list-best-worst-foods
https://www.everydayhealth.com/hs/ managing-type-2-diabetes/best-and-worst-foods/
https://bewellshbp.com/diabetes/10-worst-foods-for-your-blood-sugar/
https://www.medicalnewstoday.com/ articles/317718#protein
https://www.livestrong.com/ article/13726291-diabetes-diet/
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