Eating Right with Diabetes

12 dietitian recommendations for eating right with diabetes:

1. Focus on Whole Foods: Prioritize whole, minimally processed foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats to support overall health and blood sugar control.

2. Monitor Carbohydrate Intake: Be aware of carbohydrate portions and types. Choose complex carbohydrates like whole grains, legumes, and starchy vegetables, which have a lower glycemic index.

3. Incorporate Fiber: Increase dietary fiber from sources such as fruits, vegetables, whole grains, and legumes to help regulate blood sugar levels and improve digestive health.

4. Balance Meals: Aim for balanced meals that include a combination of carbohydrates, proteins, and healthy fats to promote stable blood sugar levels.

5. Choose Healthy Fats: Include sources of healthy fats, such as avocados, nuts, seeds, and olive oil, while limiting saturated and trans fats to support heart health.

6. Limit Added Sugars: Reduce the intake of foods and beverages high in added sugars, including sugary snacks, desserts, and sweetened drinks, to help manage blood sugar.

7. Stay Hydrated: Drink plenty of water throughout the day to maintain hydration and support overall health. Limit sugary drinks and fruit juices.

8. Practice Portion Control: Be mindful of portion sizes to help manage calorie intake and blood sugar levels. Use measuring cups or a food scale as needed.

9. Plan Meals Ahead: Prepare meals in advance to help ensure balanced nutrition and reduce the temptation to choose unhealthy options.

10. Incorporate Regular Meal Timing: Eat at consistent times throughout the day to help maintain stable blood sugar levels and prevent extreme fluctuations.

11. Choose Low Glycemic Index Foods: Incorporate low-GI foods, such as legumes, non-starchy vegetables, and whole grains, to help manage blood sugar levels more effectively.

12. Consult a Registered Dietitian: Work with a healthcare professional or registered dietitian specializing in diabetes management to create a personalized meal plan that meets your specific needs.

By following these recommendations, individuals with diabetes can better manage their condition and improve their overall health through mindful eating habits.