Timing meals to keep blood sugar levels balanced is no small task. Check out these tips to make your life easier.
Learn the Key to Healthy Eating.
Knowing what to eat can be confusing. Everywhere you turn, there is news about what is or isn’t good for you. But a few basic tips have withstood the test of time. Regardless of what cuisine you prefer, here’s what all healthy eating plans have in common. They include:
Foods like packaged (store bought) snacks, sweets, baked goods, fried foods, red meat and processed meats like bacon and sausage are high in saturated fat that raises your bad cholesterol.
Fresh vegetables, whole grains, and fruit are low in fat and high in vitamins, minerals and dietary fiber that can reduce your risk of heart disease. Nuts, avocados, and plant-based oils (like olive, peanut and safflower oils to name a few) provide you with healthy fats.
Foods high in omega-3 fats are especially beneficial for your heart health and include “fatty” fish like salmon, albacore tuna, herring, rainbow trout, mackerel, and sardines.
Homemade and fresh is best
Preparing foods at home gives you more control over what you are eating. Restaurant foods are almost always larger portions with more fat, sugar, and salt added to them.
More flavor with less fat, sugar and salt
Try using herbs and spices for flavor instead of salt, butter, lard, or other unhealthy fats. Here are a few ideas to add flavor to your food:
- Squeeze fresh lemon juice or lime juice on steamed vegetables, broiled fish, rice, salads or pasta.
- Try a salt-free herbs and spices. Fresh herbs are also a great choice.
- Onion and garlic add lots of flavor without the bad stuff.
Trim the fat
Cut away visible fat from meat and poultry. Choose cuts of meat that are lean and peel the skin off poultry before you eat it.
Diabetes Best Food
The list below includes food rich in vitamins, minerals, antioxidants and fiber that are good for overall health and may also help prevent disease.
Kidney, pinto, navy, or black beans are packed with vitamins and minerals such as magnesium and potassium. They are very high in fiber too.
Beans do contain carbohydrates, but ½ cup also provides as much protein as 30 gm of meat without the saturated fat. To save time you can use canned beans, but be sure to drain and rinse them to get rid of as much added salt as possible.
Dark green leafy vegetables
Spinach, collards, and kale are dark green leafy vegetables packed with vitamins and minerals such as vitamins A, C, E, and K, iron, calcium and potassium. These powerhouse foods are low in calories and carbohydrates too. Try adding dark leafy vegetables to salads, soups and stews.
Fish high in omega-3 fatty acids
Omega-3 fats may help to reduce the risk of heart disease and inflammation. Fish high in these healthy fats are sometimes referred to as “fatty fish.” Salmon is well known in this group. Other fish high in omega-3 are herring, sardines, mackerel, trout, and albacore tuna. Choose fish that is broiled, baked or grilled to avoid the carbohydrate and extra calories that would be in fish that is breaded and fried.
A starchy vegetable packed full of vitamin A and fiber. They are also a good source of vitamin C and potassium.
Craving something sweet? Try a sweet potato in place of a regular potato and sprinkle cinnamon on top.
The good news is that no matter how you like your tomatoes, pureed, raw, or in a sauce, you’re eating vital nutrients like vitamin C, vitamin E and potassium.
Grapefruits, oranges, lemons and limes or pick your favorites to get part of your daily dose of fiber, vitamin C, folate and potassium.
30 gm of nuts can go a long way in getting key healthy fats along with helping you to manage hunger. In addition, they offer magnesium and fiber. Some nuts and seeds, such as walnuts and flax seeds, are a good source of omega-3 fatty acids.
Milk and yogurt
You may have heard that milk and yogurt can help build strong bones and teeth. In addition to calcium, many milk and yogurt products are a fortified to make them a good source of vitamin D. More research is emerging on the connection between vitamin D and good health. Milk and yogurt do contain carbohydrate that will be a factor in meal planning when you have diabetes. Look for yogurt products that are lower in fat and added sugar
It’s the whole grain you’re after. The first ingredient on the label should have the word “whole” in it. Whole grains are rich in vitamins and minerals like magnesium, B vitamins, chromium, iron and folate. They are a great source of fiber too. Some examples of whole grains are whole oats, quinoa, whole grain barley.