What should I eat if I have diabetes?
-
American Diabetes Association answered:Knowing what to eat can be confusing. Everywhere you turn, there is news about what is or isn't good for you. Some basic principles have weathered the fad diets and have stood the test of time.
Here are a few tips on making healthful food choices for you and your entire family:
- Eat lots of vegetables and fruits. Try picking from the rainbow of colors available to maximize variety.
- Eat non-starchy vegetables such as spinach, carrots, broccoli, or green beans with meals.
- Choose whole grain foods over processed grain products. Try brown rice with your stir fry or whole wheat spaghetti with your favorite pasta sauce.
- Include dried beans (like kidney or pinto beans) and lentils into your meals.
- Include fish in your meals 2-3 times a week.
- Choose lean meats like cuts of beef and pork that end in "loin," such as pork loin and sirloin. Remove the skin from chicken and turkey.
- Choose non-fat dairy such as skim milk, non-fat yogurt, and non-fat cheese.
- Choose water and calorie-free "diet" drinks instead of regular soda, fruit punch, sweet tea, and other sugar-sweetened drinks.
- Choose liquid oils for cooking instead of solid fats that can be high in saturated and trans fats. Remember that fats are high in calories. If you're trying to lose weight, watch your portion sizes of added fats.
- Cut back on high calorie snack foods and desserts like chips, cookies, cakes, and full-fat ice cream.
- Eating too much of even healthful foods can lead to weight gain. Watch your portion sizes.
Knowing what to eat can be confusing. Everywhere you turn, there is news about what is or isn't good for you. Some basic principles have weathered the fad diets and have stood the test of time. Here are a few tips on making healthful food... More -
RealAge answered:Your diabetes-friendly shopping list should include:
Vegetables
Tip: These nonstarchy veggies can fill the "produce" portion of your plate:
- Artichokes
- Asparagus
- Beets
- Bell peppers
- Broccoli
- Brussels sprouts
- Cauliflower
- Carrots
- Celery
- Cucumber
- Eggplant
- Green beans
- Jicama
- Leafy greens
- Leeks, onions
- Mushrooms
- Snow peas
- Summer squash
- Tomatoes
- Zucchini
- Corn
- Green peas
- Parsnips
- Potatoes
- Winter squash
Tip: Opt for fresh, and avoid added sugars if you go with canned or frozen instead.
- Apples
- Apricots
- Berries
- Bananas
- Cherries
- Citrus fruit
- Grapes
- Kiwifruit
- Mangoes
- Melons
- Nectarines
- Peaches
- Pears
- Pineapple
- Plums
Tip: Research suggests cinnamon, cloves, and allspice may have a stabilizing effect on blood sugar.
- Fresh herbs (rosemary, basil, mint, cilantro, chives, dill, etc.)
- Low-sodium spices
- Vinegars (cider, red wine, rice wine, etc.)
Your diabetes-friendly shopping list should include: Vegetables Tip: These nonstarchy veggies can fill the "produce" portion of your plate: Artichokes Asparagus Beets Bell peppers Broccoli Brussels sprouts Cauliflower Carrots Celery Cucumber... More -
Intermountain Healthcare answered:For the most part, nutrition guidelines for people with diabetes match what everyone should be doing for their health.
You need a balanced diet to get the nutrients you need for good health. (Yes, your mom was right.) Since you have diabetes, this balancing act is even more important -- you need to balance food choices with other parts of your treatment, like your medication and exercise plan. Learning a few basics (like those below) can help you do this.
Build a better diet with these 6 basic building blocks:
- Choose unsaturated fats and oils rather than saturated or trans fats.
- Include more vegetables and whole fruits in your meals -- they're full of fiber and vitamins.
- Eat more whole grains like whole-wheat bread, brown rice, and oatmeal.
- Choose heart-healthy proteins like beans, skinless poultry, and lean meat.
- Select low-fat dairy products most of the time.
- Limit your salt intake -- and also go easy on sweets and alcohol.
For the most part, nutrition guidelines for people with diabetes match what everyone should be doing for their health. You need a balanced diet to get the nutrients you need for good health. (Yes, your mom was right.) Since you have diabetes,... More
