Living with diabetes does not necessarily mean deprivation. Are you always asking yourself, “What is safe to eat?” With a guideline on healthy meals and what to avoid, you can relax and dig into a wide variety of delicious meals and snacks. Typically, a diabetic diet should be low in saturated and trans fats, added sugars, cholesterol and sodium. While in Orlando, search the web for “internal medicine doctor near me” and click on Premier Medical Associates. We want to help you be healthy and happy. Until you see us in person, check out this list of safe foods as well as those to avoid.
Foods to include in a diabetic diet
- Complex Carbohydrates
Carbohydrates affect blood sugar the most. Therefore, people with diabetes should be cautious when choosing carbs. The best carbs for blood sugar control are complex carbohydrates with low-glycemic content such as beans, peas, lentils, whole grains, and non-starchy vegetables.
- Heart-healthy fish
Fish are an excellent alternative to fatty meats. Salmon and tuna are rich sources of omega-3 fatty acids that help lower triglycerides. Diabetics should avoid fried fish and instead opt for baked, steamed, or grilled fish.
- Healthy Fats
Poly- and monounsaturated fats from plant foods help lower cholesterol levels. They help reduce the risk of having a stroke and heart diseases. Some of these healthy fats are avocado, walnuts, almonds, pecans and olive oil. Keep the portion sizes small as these foods are high in calories.
- Good beverages
The drink that accompanies a meal has a significant influence on blood sugar control and weight. Water is healthy for everyone, diabetic or not. Other acceptable beverages include unsweetened teas and coffee and other low-calorie drinks. Alcohol can be consumed in moderation. However, it is wise to consult an internal medicine doctor near me to know which alcoholic beverages are allowed in the diet.
Citrus fruits like Oranges, lemons, and limes are excellent sources of vitamin C, folate, potassium and fiber – a nutrient that helps regulate blood sugar levels and decrease the risk of developing type 2 diabetes.
Some of the foods to avoid
- Sugar-Sweetened Beverages.
These are the worst beverages for a person with diabetes. They are high in carbs and are loaded with fructose, which is strongly linked to insulin resistance as well as promoting belly fat.
- Trans fats
Industrial trans fats are extremely unhealthy. They are found in margarine, peanut butter, spreads and frozen dinners. Although they don’t directly raise sugar levels, they’ve been linked to insulin resistance, belly fat and inflammation.
- Processed snack foods
Processed foods tend to spike blood sugar levels. They are typically made with refined flour, which contains little to no nutrients and plenty of unwanted cards.
- Flavored Yogurt.
Plain yogurt is a great option for diabetics. However, once it is flavored, it becomes a different story. This is because they are made from low to non-fat milk loaded with carbs and sugar.
Knowing which foods to include in a diabetic diet can sometimes seem tough. Keep in mind, following a few guidelines should make your life easier. Avoiding foods that increase your blood sugar is a great place to start. Contact us for more info!