Carbohydrates: Pay attention to the type and quantity of carbohydrates you consume. Focus on complex carbohydrates with a lower glycemic index, as they cause slower rises in blood sugar. Examples include whole grains (oats, quinoa, brown rice), legumes (beans, lentils), and non-starchy vegetables (leafy greens, broccoli, cauliflower).
Fruits: Choose whole fruits instead of fruit juices or dried fruits. Opt for lower glycemic fruits such as berries, cherries, apples, and pears, and consume them in moderation.
Vegetables: Non-starchy vegetables are generally excellent choices for diabetics, as they are low in carbohydrates and rich in nutrients. Incorporate a variety of colorful vegetables into your meals.
Protein: Include lean protein sources like poultry, fish, tofu, tempeh, beans, and lentils. Protein helps stabilize blood sugar levels and provides essential nutrients.
Healthy Fats: Consume heart-healthy fats from sources like avocados, nuts, seeds, olive oil, and fatty fish (salmon, mackerel) in moderate amounts. Fats slow down the absorption of carbohydrates and help you feel full.
Dairy: Choose low-fat or non-fat dairy products like Greek yogurt or skim milk, but be mindful of added sugars in flavored varieties.
Portion Control: Keep an eye on portion sizes to manage your calorie and carbohydrate intake effectively.
Snacks: Opt for healthy snacks like raw vegetables with hummus, a handful of nuts, or a piece of fruit.
Beverages: Stick to water as your primary beverage and avoid sugary drinks like soda and fruit juices.
Limit Added Sugars and Refined Carbs: Minimize or avoid foods and drinks with added sugars and refined carbohydrates (white bread, white rice, sugary snacks).