Diabetes Diet: Whether you are living with diabetes or not, eating well is important. People with diabetes have approximately double the risk of heart disease and are at a greater risk of developing depression. Whether you’re trying to prevent or control diabetes, a balanced diet that will also boost your energy and promote your mood.
But you do need to pay consideration to some of your food choices—most prominently the carbohydrates you eat. Losing just 5% to 10% of your total weight can encourage you to lower your blood sugar, blood pressure, and cholesterol levels. Likewise, if you’ve already developed diabetes, it’s not too late to make a positive change. By eating healthier, comprising more physically active, and losing weight, you can diminish your symptoms or even reverse diabetes.
Diabetes Diet What to Eat
- Fruits and vegetables—ideally fresh, the more colorful the better; entire fruit rather than juices
- Sweet potatoes
- Beans and legumes
- Pasta (preferably whole wheat)
- Healthful fats from nuts, fish oils, flax seeds, olive oil, or avocados
- High-fiber cereals and bread prepared from whole grains
- Fish and shellfish, organic chicken or turkey(without skin)
- Steel-cut oats (not instant oatmeal)
- High-quality protein such as eggs, low-fat dairy, beans, and unsweetened yogurt
Water is an important part of any healthy diet. Drink enough water each day to keep you from becoming dehydrated.
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Diabetes Diet What to Avoid
- Trans fats from partially hydrogenated or deep-fried foods
- Canned vegetables with lots of added sodium
- Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts
- Vegetables cooked with lots of added butter, cheese, or sauce
- White bread, sugary cereals, refined pasta or rice
- Processed meat and red meat