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DIABETIC DIET 101: WHAT TO EAT AND WHAT TO AVOID

Managing blood sugar is all about making the right food choices. One wrong meal can leave you feeling out of control and can even be life-threatening That’s why we ’ ve put together a guide to help you know what to eat and what to avoid if you have diabetes.

Welcome to the Family Health and Wellness Center in Wesley Chapel! In this article, we’ll share simple and practical advice on foods that can help you manage your diabetes eectively You’ll learn about the best foods to include in your diabetic diet and those you should limit or avoid

Understanding Your Diet With Diabetes

Managing your diet with diabetes involves making careful choices to keep your blood sugar stable and maintain good health Focus on balanced meals that include complex carbohydrates, lean proteins, and healthy fats to regulate glucose levels eectively

Understanding the glycemic index of foods helps you choose options that minimize spikes in blood sugar Portion control is also crucial for managing calorie intake while ensuring you get the nutrients you need throughout the day

Best Foods If You Have Diabetes

When managing diabetes, selecting the right foods can signicantly impact your blood sugar control and overall health. Here are some of the best foods to include in your diabetic diet:

Leafy Greens Vegetables

Leafy greens like spinach, kale, and broccoli are packed with potassium, vitamin A, and calcium

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They also oer a good amount of protein and ber, which can be benecial for people managing diabetes.

Whole Grains

Whole grains such as brown rice, whole grain bread, and quinoa are rich in ber and essential nutrients.

They have a lower impact on blood sugar levels compared to rened grains, making them a great choice for individuals with diabetes.

Fatty Fish

Fish like salmon and mackerel are excellent sources of omega-3 fatty acids, which are important for heart and brain health. Consuming sh as part of a balanced diet can contribute to better blood sugar management and overall well-being in individuals with diabetes.

Beans

Beans are a great option for individuals with diabetes due to their high soluble ber content and low glycemic index. They provide plant-based protein and essential nutrients like iron, potassium, and magnesium

Walnuts

Walnuts are a good addition to the diabetic diet due to their high content of omega-3 fatty acids and vital nutrients like protein, vitamin B6, magnesium, and iron. Research suggests that including walnuts in the diet may be linked to a lower incidence of diabetes

Citrus Fruits

Citrus fruits like oranges, grapefruits, and lemons are rich in vitamins and minerals, including vitamin C and potassium, which are benecial for individuals with diabetes

Berries

Berries such as blueberries, blackberries, and strawberries are packed with antioxidants and ber, and they also oer essential vitamins and minerals, including vitamin C, vitamin K, manganese, and potassium.

These can help prevent oxidative stress, which is linked to various health conditions, including type 2 diabetes.

Sweet Potatoes

Sweet potatoes are a great alternative to white potatoes for individuals with diabetes as they have a lower glycemic index, release sugar more slowly, and are rich in ber, vitamin A, vitamin C, and potassium

Probiotic Yogurt

Probiotic yogurt contains benecial bacteria that can improve digestion and overall health Studies suggest that probiotics may help with blood sugar levels and insulin resistance in individuals with diabetes.

Chia Seeds

Chia seeds are often referred to as a superfood due to their high antioxidant and omega3 content, as well as being an excellent source of plant-based protein and ber The study suggests that chia seeds may have a benecial eect on weight management in individuals with type 2 diabetes, which can potentially contribute to improved blood sugar control

Avoid These Foods And Drinks If You Have Diabetes

Here’s a list of foods and drinks that you might want to avoid if you have diabetes.

Sweetened Drinks

Most regular sodas, fruit punches, and iced teas are typically loaded with added sugar and calories but oer little to no nutritional value Try infusing plain water with berries and fruits for a refreshing and natural zest

Specialty Coee Drinks

Lattes, cappuccinos, and other specialty coee drinks can add lots of extra sugar, calories, and saturated fat to your diet Stick to black coee, or add a dash of articial sweetener or a small splash of skim milk.

Whole Milk

Whole milk is high in calories, sugar, and saturated fat, which can contribute to weight gain and increased insulin resistance

Choose low-fat or skim milk or try unsweetened varieties of almond, rice, or soy milk

Hot Dogs

Processed meats like hot dogs are high in saturated fat and sodium, even the “healthier” turkey-based ones It’s best to eat them only occasionally

Pre-Packaged Lunch Meat

Even a thin slice of ham can be loaded with saturated fat and sodium Look for lowsodium options or slice your own roasted meat at home for sandwiches.

Sweetened Cereals

Avoid fun-shaped marshmallow cereals and go for healthy whole-grain options that are lower in sugar and higher in ber.

Regular Pancake Syrup

Pancake syrup is loaded with sugar and carbs Light or low-calorie syrups usually contain fewer carbs, but use any syrup sparingly.

Sherbet

Sherbet typically has double the carbohydrates of ice cream, so if you ’ re looking for a frozen treat, consider something lower in sugar, carbs, and saturated fats

Loaded Baked Potatoes

While a plain baked potato is healthy, adding cheddar cheese, butter, sour cream, and bacon can turn it into a high-sodium, fat-laden meal Keep it simple with lighter toppings like lettuce and tomatoes.

Fried Foods

Deep-fried foods like French fries and fried chicken aren’t healthy choices. Try baking, broiling, or using an air fryer as a healthier option

Tips For

Planning A Diabetic-Friendly Diabetic Diet

Planning and maintaining a diabetic-friendly diet is essential for managing blood sugar levels and promoting overall health. Here are some helpful tips to guide you:

1 You should balance your meals by including non-starchy vegetables, lean proteins, whole grains, and healthy fats.

2 A diabetic person should choose low glycemic index foods such as whole grains, legumes, and most non-starchy vegetables

3. You need to monitor your carbohydrates by spreading them evenly throughout the day and choosing complex carbs over simple sugars

4. Include lean proteins like poultry, sh, tofu, and legumes in your diabetic diet to stabilize blood sugar levels and keep you full

5 You should eat ber-rich foods such as fruits, vegetables, whole grains, and legumes for better blood sugar control and digestion.

6 Limit saturated and trans fats by opting for heart-healthy fats like nuts, seeds, and olive oil, while avoiding saturated and trans fats

7. Control your portions by using smaller plates, measuring servings, and avoiding eating directly from packages

8. You need to stay hydrated by drinking plenty of water and limiting sugary drinks like soda and fruit juices

9 Plan and prepare your meals ahead of time to make healthier choices and keep nutritious snacks readily available.

10 Monitor your blood sugar levels regularly and adjust your diabetes diet as needed with guidance from healthcare providers.

Take

Charge Of Your Diabetes Care Today

At Tri-Health Family Wellness Center in Wesley Chapel, FL, we specialize in comprehensive care for diabetic patients. Our experienced team of board-certied physicians and advanced practice clinicians is dedicated to providing personalized treatment plans tailored to your unique needs

Whether you require in-oce visits, hospital care, or virtual consultations, we are committed to helping you manage your diabetes eectively Contact us now to schedule your appointment and start prioritizing your health today

Let’s Talk!

Locations:

Gainesville Location 4631 NW 53rd Avenue

Suite #106

Gainesville, FL 32606

Temple Terrace Location 11460 N 53rd St

Temple Terrace, FL 33617

Wesley Chapel Location 2253 Green Hedges Way Suite #101

Wesley Chapel, FL 33544