What can I eat with Diabetes

What can I eat if I have type 2 Diabetes? Often my patients would ask me, but what can I eat with my Type 2 Diabetes ? My answer is , please do not give up on all the things you love, you can still enjoy them and manage your disease , it just requires a little bit of planning and creativity.

What is the trick? Very simple, choose the foods that are naturally rich in nutrients. Foods high in nutrients will keep your sugar levels at target and will prevent swings from high to lows, which can give you a lot of unfriendly symptoms, dizziness, frequent urination, headaches, fatigue, night sweats…

Let’s look up at some of the best and worse foods that you can eat with Type 2 Diabetes as per American Diabetes Association. I will divide them based on the food groups. Just remember that when you pick the right food to eat it will help you lower your sugar levels and will keep it stable . Always plan your meals based on the 9-inch plate and dived in 3 parts, make sure the half of it is filled with non-starchy veggies, then one fourth filled with protein , and last fourth with grain or fruit. Remove soda ,candy, packaged or processed snacks, even if they do not spike your sugar what they will do is altered your insulin response.

Food group Proteins:

Now let’s look at some diabetic friendly proteins:

- Fish ,such salmon, sardines, tuna, rainbow trout

- Shellfish such clams, crab, lobster, scallops, shrimps

- Skinless turkey

- Skinless chicken

- Beans and legumes

- Cottage cheese - Nuts - Whole eggs - Tofu

Worse options in protein group :

- Deli meats, bologna, salami, hot dogs, sausages, pepperoni ,bacon,

- Sweetened or flavored nuts, example honey roasted or spicy nuts.

- Sweetened protein shakes or smoothies

Food group Grains:

Best options from your Grains:

- wild or brown rice

- Barley

- Whole grain breads - Whole grain cereal

- Whole grain wheat pasta

Worst option:

- White Bread - Pastries - Sugary breakfast cereal - White rice - White pasta

Food group Dairy products:

Your best options from dairy products.

- unsweetened almond milk - unsweetened soy milk

- non fat low sodium cottage cheese - reduce fat cheese - skim milk

- plain Greek yogurt 

Worst option

- full fat milk especially chocolate other flavored milk

- sweetened or flavored yogurt

Antioxidants: veggies and fruits :

Best choices of Veggies

- veggies like spinach, kale, broccoli, cauliflower

- cucumbers

- asparagus

- brussels sprouts

- artichoke hearts

- beets

- tomatoes 

- peas in moderation

What to avoid from veggies: Corn, white potatoes, yams!

Fruit choices good for you if you have Diabetes:

- Barriers like blueberries, strawberries, blackberries, raspberries

- Apples - Pears

- Tart Cherries

- Kiwi

- Melon

- Apricots - Peaches

Fruits Worst Options: Dried fruit, packaged fruit, canned fruit in syrup

And yes, you can have Fats.

Best options for fats are avocado, nuts like almonds, pecans, walnuts. You can have olives, seeds, Fish, salmon, tuna, tofu

Worst option for Fats is fast food , hot dogs, bacon, coconut and coconut oil, packaged snacks, corn chips, potato chips

Avoid processed sweats, doughnuts, cakes, cookies, muffins Absolutely avoid margarine!!

Creating your diet for type 2 Diabetes is a Balancing Act. For more information please e mail me at: health@loretastare.com