is more than 11% of Americans Diabetes occurs when the pancreas does not produce enough insulin to regulate blood sugar levels.
As a nutritionist with type 1 diabetes for over 30 years, I’ve learned that having diabetes doesn’t mean you have to stop eating your favorite foods entirely. Managing blood sugar levels often involves making small changes or adding foods rather than eliminating certain foods.
For example, you can eat carbs, but you should also add protein, a small amount of healthy fat, and plenty of fiber. helps to balance the
Here are the foods I eat and the foods I want to cut back on to manage my diabetes.
1. Bean-based or vegetable pasta
Using a spiralizer to turn vegetables into noodles is a great way to increase your fiber and vitamin intake.
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Wheat-based pasta is primarily carbohydrates, and eating large amounts alone can cause blood sugar levels to spike.
Instead, I use soy based pasta Or vegetable pasta. Spiralizing vegetables (carrots, zucchini, sweet potatoes, etc.) into noodles is a great way to increase your fiber and vitamin intake.
If you choose to eat traditional pasta, whether gluten-free or wheat-based, be sure to add plenty of protein and fiber to your dish. Vegetables such as bell peppers, onions, and broccoli are recommended.
2. Broccoli, zucchini, or chickpea rice
Try broccoli, mushrooms, zucchini, chickpeas, or cauliflower instead of grain rice. These are high in fiber and gentle on blood sugar levels.
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Try broccoli, mushrooms, zucchini, chickpeas, or cauliflower instead of grain rice. These are high in fiber and gentle on blood sugar levels.
Brown rice is a popular substitute for white rice in diabetic diet plans, but the carbohydrate content of both is actually quite similar. Not enough to make an impact.
So, just like pasta, when you want to enjoy rice, watch your portions and eat lots of protein, fat, and fiber (nuts, vegetables, fish, beans, etc.).
3. Almond, coconut or oat flour
To make these chocolate chip almond butter breakfast bars, I use a combination of ground oats (or oat flour) and almond flour. And you can also get a fluffy texture!
Mary Ellen Phillips
Instead of using traditional flours when baking and cooking, opt for sugar-friendly flours made from almonds, coconut, or oats.
One of my favorite tricks is using a blend of almond flour and oat flour. The resulting flour has less carbohydrates and more fiber and protein than wheat flour.
And it’s just as delicious: this Chocolate chip almond butter breakfast bar recipe. Delicious!
4. Breakfast cereals with protein and fiber
Breakfast cereals can affect blood sugar levels if you’re not careful. Instead of choosing cereals with tons of added sugar, choose brands that contain more fiber and protein.
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Breakfast cereals can affect blood sugar levels if you’re not careful. Instead of choosing cereals with tons of added sugar, choose brands that contain more fiber and protein.
We recommend bran flakes for a high-fiber, low-sugar option. With about 5 grams of fiber per serving, this type of cereal has 19 grams of net carbs per 3/4 cup serving, making it lower in carbs than many breakfast cereals.
Bonus: The added fiber is beneficial for digestive health, heart health, and weight management.
5. Low sugar fruits
Berries are delicious and low in sugar.
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Many people with diabetes are told they should avoid fruit. But often there is no reason to eliminate entire food groups, especially those that are as nutritious and delicious as fruits.
I always choose fruits that are low in sugar such as berries, kiwis, melons and citrus. A cup of diced watermelon has less than 10 grams of sugar.
If you crave sugary fruits like bananas and mangoes, enjoy them with a protein source like peanut butter, cheese, or plain yogurt.
Mary Ellen Phipps Registered Dietitian, Nutritionist, and Founder milk and honey nutritionShe is also the author of “Easy Diabetes Dessert Cookbook: Blood Sugar-Friendly Versions of Your Favorite Treats” and a lighter health dayfollow her tick tock When Instagram.
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