Diabetes affects not just blood sugar levels but can also impact your heart, eyes, kidneys, and overall health if left uncontrolled. While it cannot be completely cured, it can be managed effectively with proper lifestyle changes, medications, and the right nutrition.
General Principles for Diabetes Nutrition
Control portions and eat frequently:
Breakfast: 8:00 AM
Snack: Between breakfast and lunch
Lunch: 2:00 PM
Snack: Between lunch and dinner
Dinner: 8:00 PM
Snack Options:
Medium-sized fruit (avoid dates, bananas, mangoes, and grapes)
Low-fat, sugar-free tea
Nuts
Low-fat milk
Whole-grain bread (1 piece)
Boiled eggs
Choose complex carbohydrates: unprocessed foods like vegetables, fruits, whole grains, and legumes.
Protein: Protein is the building block and takes time to digest so the patient feels full for longer. Good sources include lean meats, poultry, fish, eggs, and legumes.
Good fats: Nuts, seeds, avocados, and olive oil are rich in healthy fats and good in nutrition.
Best Foods for Diabetes Management
Green leafy vegetables: Spinach, kale, and broccoli provide fiber and essential nutrients.
Berries: Rich in antioxidants and vitamins, including blueberries and strawberries.
Nuts and Seeds: Almonds, walnuts, and flaxseeds offer healthy fats and protein.
Fatty Fish: Salmon and mackerel supply omega-3 fatty acids for heart health.
Legumes: Lentils and chickpeas are excellent sources of fiber and protein.
Whole Grains: Opt for brown rice and quinoa to maintain stable blood sugar.
Herbs and Spices: Turmeric and cinnamon can help regulate blood sugar levels.
Foods to Avoid for Diabetes
Sugary Drinks: Soda and sweetened teas
Refined Carbohydrates: White bread and sugary snacks
Processed Meats: Hot dogs and sausages
Fried Foods: Donuts and fried chicken