The diagnosis of diabetes comes with a complete lifestyle change, including changing what you eat. What you may have eaten up to this point may not fit your diabetic diet any longer. Here are some things to keep in mind when planning out what you're going to eat or cook, along with some helpful resources.
Not Your Mother's Diet
Khatri (2017) offers 10 tips to eat well with diabetes:
1. Whole Grains
Use brown rice and whole wheat pasta. Look for 100% whole wheat flour and breads, along with other whole grains like oat and barley. In a hurry? Keep microwavable instant brown rice on hand.
2. Fill up with Fiber
Try peas, beans, oats, barley, apples, pears, berries, citrus, sweet potatoes, brussel sprouts, broccoli, carrots, and beets. Remember, this is not your mother's diet, so try to refrain from adding a cup of bacon grease or butter to your healthy choices. Aim for 8g of fiber per meal.
3. Thats Some Good Fat!
Monounsaturated fats are the goal. This includes nuts, avocados, olive oil, and canola oil. These actually help to lower your blood sugar, but be sure to not over do it!
4. No Spikes Please
Choose foods that won't spike your blood sugar, and will help balance the foods you eat that contain carbs. This includes lean meat, poultry, fish, avocados, salad vegetables, and eggs.
5. Go Lean
Choose recipes with low amounts of saturated fat. Skip the cream sauce and look for lean meats, skim or low-fat dairy, and vegetable based sources of protein such as beans, lentils, or nuts.
6. Check the Fine Print
When choosing a recipe, be sure it spills all the details and includes the amount of calories, carbs, fat, and fiber. Be sure to note the serving size!
7. Plant Fat
Choose fats that have heart-healthy omega-3 fatty acids such as canola oil or olive oil. Remember, we gave up the bacon grease and butter in point number 2!
8. Salads
Remember to get your greens in and make it easy on yourself. Go ahead and chop up your ingredients and store in an air tight container without dressing. Easy access makes for fewer mistakes!
9. Dessert Time
Cut up a beautiful fruit salad for dessert. Be sure to drizzle with lemon or orange juice over the top to prevent browning and give an extra boost of Vitamin C. Other dessert ideas, check out the resources at the end of this blog!
10. Drink it Up
Watch the calories and sugar in alcohol. Aim for water, but when that doesn't appeal, other choices include unsweetened carbonated water, or no-calorie tea or coffee.
Here are some additional resources for diabetic recipes:
https://diabetesstrong.com/recipes/
http://www.eatingwell.com/recipes/17899/health-condition/diabetic/
https://www.everydayhealth.com/hs/type-2-diabetes-care/budget-friendly-foods/
More information about what foods to avoid:
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/
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