What Foods can I eat if I have diabetes?

 

You might be concerned that having diabetes implies avoiding certain meals. The good news is that you can still enjoy your favorite meals, but you may have to eat fewer of them or in smaller quantities. Your medical team will work with you to develop a diabetes meal plan that suits your preferences and needs.

Eating a range of nutritious foods from all food categories in the amounts recommended by your meal plan is the key to eating when dealing with diabetes.

The food categories are:

Vegetables: Non-starchy veggies include peppers, tomatoes, greens, broccoli, and carrots. Potatoes, maize, and green peas are among the starchy foods.

Fruits: grapes, berries, apples, oranges, melon, and bananas

Grains: at least half of your daily grain intake should be whole grains. Examples include wheat, rice, oats, cornmeal, barley, and quinoa. tortillas, cereal, bread, and spaghetti.

Protein: skinless chicken or turkey, fish, eggs, almonds, and peanuts dry beans, some peas including chickpeas and split peas, and meat substitutes like tofu.

Dairy products: yogurt, cheese, lactose-free milk if you have lactose intolerance, nonfat or low-fat milk.

What kind of food and beverages should I avoid if I have diabetes?

 Foods and beverages to avoid are:

 1) Meals that are fried and other items that are rich in saturated and trans fats

 2) Foods that are salty or high in sodium

 3) Sweets like ice cream, candy, and baked goods 

 4) Beverages with added sugars like juice and regular soda typical sports or energy drinks

Replace sugary beverages with water. When drinking coffee or tea, think about using a sugar replacement.

If you do consume alcohol, do it in moderation—no more than one drink per day for women and two drinks per day for men. Alcohol can cause your blood glucose level to drop too low if you use insulin or diabetic medications that boost your body's production of insulin. If it has been a while since your last meal, this is especially true. If possible, eat something before drinking alcohol.

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