10 Tips for healthy eating with diabetes—to help manage blood sugar levels and overall health:
- Keep an eye on portion sizes: Utilize smaller plates and measure portions to avoid overeating. Stick to recommended carbohydrate serving sizes.
- Opt for complex carbohydrates: Choose whole grains, brown rice, quinoa, oats, and legumes. These release energy gradually, helping to stabilize blood sugar levels.
- Increase fiber intake: include vegetables, fruits (in moderation), whole grains, and beans. Fiber can improve blood sugar control.
- Focus on lean proteins: Incorporate chicken, fish, eggs, tofu, and low-fat dairy. Proteins help keep you full and prevent blood sugar spikes.
- Keep sugar intake in check: Avoid sugary drinks, desserts, and snacks. If needed, use natural sweeteners like stevia.
- Reduce processed foods: Cut down on packaged snacks, fast food, and highly processed items that are high in unhealthy fats, salt, and hidden sugars.
- Healthy fats in moderation: Include nuts, seeds, avocados, and olive oil for heart-healthy fats, but watch portion sizes as they are calorie-dense.
- Maintain regular meal timings: Eat on a consistent schedule to help maintain steady blood glucose levels throughout the day.
- Hydrate your body: Drink plenty of water and avoid sugary beverages like soda and juice. Herbal teas are a beneficial alternative.
- Read labels: Check food labels for carbohydrate content, added sugars, and overall calorie counts to make informed decisions.
