more than 11% of Americans You have diabetes, which occurs when the pancreas does not produce enough insulin to regulate blood sugar levels.
As a dietitian who has lived with type 1 diabetes for over 30 years, I’ve found that having diabetes doesn’t mean you should completely stop eating what you enjoy. Managing your blood sugar is often about making small food swaps, or adding specific foods rather than eliminating them.
For example, you can still eat carbohydrates, but you also need to add protein, a small amount of healthy fats, and a lot of fiber. Proteins, fats, and fiber adjust how quickly food is digested, which helps balance blood sugar levels.
Here are the foods I eat — and the foods I try to cut back on — to help manage my diabetes:
Wheat-based pasta consists mostly of carbohydrates, and can lead to a spike in blood sugar if eaten in large amounts on its own.
Instead, I would choose Bean noodles Or vegan pasta. Turning vegetables (such as carrots, zucchini, and sweet potatoes) into noodles with a spiralizer is a great way to increase your fiber and vitamin intake.
If you choose to eat traditional pasta, whether it’s gluten-free or wheat-based, be sure to add plenty of protein and fiber to your plate. I recommend poultry, fatty fish like salmon, beans, and vegetables like cabbage, peppers, onions, and broccoli.
As an alternative to grain rice, try broccoli, mushrooms, zucchini, chickpeas, or cauliflower. These foods are high in fiber and gentle on your blood sugar.
Brown rice is a popular substitute for white rice in diabetes diet plans, but the carbohydrate amounts in both are pretty much the same. And the small amount of extra fiber you get from brown rice is usually not enough to significantly affect your blood sugar levels.
So, just like with pasta, when you want to enjoy some rice, just consider your portion size and stack of protein, fat, and fiber (for example, from nuts, vegetables, fish or beans).
Instead of using traditional flour when baking or cooking, I’d choose a blood sugar-friendly flour made with almonds, coconut, or oats.
One of my favorite tricks is to use a mixture of almond flour and oatmeal. The resulting flour is lower in carbohydrates and higher in fiber and protein than wheat flour.
Which is equally delicious: this Chocolate chips with chocolate chips and almond butter recipe Tasty!
Breakfast cereal can affect your blood sugar if you’re not careful. Instead of choosing cereals with high amounts of added sugars, choose brands with more fiber and protein.
My recommendation for a high-fiber, low-sugar option: bran flakes. With about five grams of fiber per serving, this cereal contains 19 grams of net carbs per 3/4 cup, making it lower in carbs than many breakfast cereals.
Bonus: The added fiber is beneficial for digestive health, heart health, and weight management.
Many diabetics have been told that they should avoid fruit. But there’s often no reason to exclude entire food groups, especially nutritious and delicious foods like fruit.
I always go for fruits that are low in sugar, such as berries, kiwis, melons, and citrus fruits. Watermelon is also great if eaten in moderation. One cup of sliced watermelon contains less than 10 grams of sugar.
If you like to eat fruits that are high in sugar like bananas or mangoes, enjoy them with a source of protein, such as peanut butter, cottage cheese or plain yogurt.
Mary Ellen Phipps He is a registered dietitian, registered dietitian, and founder Milk and honey nutrition. She is also an author The Diabetes Easy Dessert Cookbook: Blood-sugar-friendly versions of your favorite foods and writer for health day. follow her tik tok And the Instagram.
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