![]() It was ranked the number 1 diet according to the U.S. The Mediterranean diet is a plan that encompasses all the points made above and is highly regarded within the scientific community as a heart-healthy diet to follow. One study found that there was an 83% lower risk of diabetes among those who closely adhered to a Mediterranean diet ( 26). It’s a diet that has been clinically proven to help with diabetes ( 21, 22, 23, 24, 25). We’re big fans of the Mediterranean diet. Trans fats: vegetable oil and margarine.Processed meats: bacon, canned meat, salami, sausages.Sugar-sweetened beverages: soda, tea with added sugar, sports drinks.Fried foods: french fries, donuts, fried meats.Refined carbohydrates: white bread, pasta, crackers, flour tortillas, biscuits.These are foods you should generally avoid when trying to manage type 1 or type 2 diabetes or if you’re prediabetic.īy all means, treat yourself occasionally – but don’t make a habit of eating these foods regularly: Great nut and seed additions to your diet include: Another study found that eating a daily serving of nuts was linked to a 28% lower risk of both fatal and nonfatal heart disease ( 20). One study found women who ate peanut butter 5x per week or more were at a 21% reduced risk of type 2 diabetes ( 19). Nuts and seeds contain high amounts of plant protein, fibre, vitamins and minerals.Īlthough they are calorie-dense, most studies suggest they can actually help you lose weight ( 17, 18) Good examples of beans and legumes include: One study found that people who were given pasta and tomato sauce containing lentils ate significantly less during the meal and had lower blood sugar than those who ate the same meal without lentils ( 15).Īnother study found people who eat the most legumes have also been shown to have the lowest rates of type 2 diabetes ( 16). They are extremely filling, low GI and high fiber. Fatty fish include:īeans and legumes are a great plant-based protein to include in your diet. Not all types of fish contain these omega-3 fatty acids. One study found people eating lots of these types of fats can improve blood sugar level control and blood lipid profile in diabetic people ( 14). These fats help keep the body functioning properly and promote good heart and brain health.įatty fish is also high in healthy unsaturated fats. These can only be found in food and are most abundant in fatty fish. Good examples of whole grains to include in the diet are:įatty fish is an important component of any diet as it contains omega-3 fatty acids. However, most whole grains have a low GI rating.Įating whole grains has also been linked with several health benefits, including a reduced risk of inflammation and heart disease ( 8, 9, 10, 11), reduced body fat and BMI index ( 12) as well as a lowered risk of diabetes ( 13). Similar to fruits, you may be thinking about limiting whole grains because they contain carbs. Canned fruit and fruit juices contain a lot of sugar which can spike blood glucose levels. One study found higher fruit intake was significantly associated with a lower risk of type 2 diabetes ( 7).įresh or frozen fruit is best. However, nearly all fruits have a low glycemic index (GI), meaning they blood sugar levels rise less than those with higher GI.Įvidence shows that the quality of the carbohydrates is more important to general health than the amount we eat. ![]() ![]() ![]() As carbs get broken down into glucose, you might wonder if you should limit your fruit intake. They also contain more carbohydrates than vegetables. Various fruits are high in vitamins, minerals and fiber and low in fat and sodium. Cooking with lots of butter or sauces can also add lots of calories too, so take note of any extras you add with them. Canned vegetables usually contain a lot of salt or sodium. Try and consume a wide variety of colors, as these tend to have different nutritional profiles.įresh, unprocessed vegetables are the best. Losing weight is one of the best things you can do to help manage diabetes. This means they fill you up without actually consuming many calories. Vegetables are low in calories and fat and high in fiber and vitamins. There are a number of foods that should you focus on including within your diet. ‘Good fats’ – foods containing polyunsaturated fats and monounsaturated fats (e.g avocados, nuts).Heart-healthy fish – contain healthy omega-3 fatty acids (e.g salmon, tuna, sardines).Fiber-rich foods – fiber fill you up and helps control blood sugar levels (e.g fruits, vegetables, whole grains, nuts, legumes).Healthy carbohydrates – these are complex carbohydrates and take longer to break down into glucose e.g whole grains, fruits, vegetables, legumes, low-fat dairy.Generally, these are the sorts of foods you should prioritise: 7 Life after the meal plan Foods to Eat for Diabetics
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