When an individual has diabetes, every bite they consume has consequences. Those with the disease need a meal plan that features generous amounts of fruits, vegetables and fiber – and easy on the carbs. A diabetic diet doesn’t mean deprivation. It simply means eating foods that are low in fats and calories, high in nutrient value, and controlling portion sizes.
Foods to avoid are those that are high in:
- Saturated fats and cholesterol that include beef, butter and bacon, high fat dairy, hotdogs, sausage, liver and egg yolks – limit coconut and palm kernels
- Trans Fats that include baked goods, margarine and shortening, and processed snacks
Fruits, vegetables, whole grains, low-fat dairy products, and legumes play an important role in managing diabetes. It will help in controlling blood glucose levels, managing weight, and reducing the risk of high blood pressure, heart disease, and managing weight if applicable.
Raw, roasted and cooked vegetables that include Brussels sprouts, eggplant, onions, tomatoes, and zucchini are good choices. They can even be consumed with salsa, low-fat dressings, guacamole and hummus. Experiment with spices to add extra zest to meals.
Green veggies are a staple in a diabetic meal plan, but that doesn’t mean they have to be boiled or part of a salad. They can be combined with roasted vegies or sauteed with spices.
For those for which plain water doesn’t appeal, infuse it with slices of fruits and veggies to give it some flavor. Try freezing some ice cubes with flavoring such as cinnamon or lemon to add extra interest.
Other foods that help manage diabetes are whole grains and those high in fiber. They include peas, beans and lentils. They contain carbs, but the benefit is that they make people fill fuller longer. Diabetics need carbs in limited amounts and good sources include lean meats, cottage cheese, peanut butter and Greek yogurt.
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