11/25/2024
*November is Diabetes Awareness month*
Everyone knows a nutritious diet is more conducive to good health. It’s beneficial for everyone, but even more so for a diabetic. Not everyone may know what should and should not be included in a “healthy diet.”
1. Eating less red meat which includes beef, veal, pork, lamb and venison. Alternatives include chicken, turkey, duck, goose or rabbit. You can also include fish/seafood in your diet.
2. Eating less processed meat such as lunch meats, sausage/hot dogs, bacon, chicken nuggets, pepperoni.
3. Decreasing sugary drinks/foods including soda, fruit juice, sweet tea/coffee, energy drinks and sports drinks. Foods to avoid include white bread, pasta, sugary cereals and processed snacks such as “sweets” and potato chips. Try more whole grains including brown rice, whole grain bread, whole grain pasta and oatmeal. Alternative options include almonds popcorn, cottage cheese, celery or apples w/peanut butter, plain Greek yogurt w/fresh fruit.
4. Eating plant-based proteins like beans and legumes. These can include black beans, kidney beans, pinto beans, lima beans, chickpeas/garbanzo beans.
5. Eating oily fish such as trout, salmon, anchovies and sardines.
6. Eating non-starchy vegetables such as spinach, lettuce, radishes, carrots, beets, cucumbers, tomatoes, mushrooms, onions, peppers, celery, radishes, broccoli, cauliflower, asparagus, brussels sprouts, cabbage, green beans.
7. Healthy fruit choices can be complicated for diabetics, due to the sugar content. Moderation when eating fruit is essential so blood sugar levels do not spike. Fruits with low sugar content can include apples, pears, grapefruit, oranges, nectarines, apricots, cherries, blackberries/blueberries/strawberries/raspberries, cantaloupe/honey dew, kiwi, avocados.
A healthy diet is key to managing blood sugar and maintaining a healthy weight. It can facilitate improvement in blood pressure and cholesterol. It can also reduce the risk of cardiovascular diseases. For diabetics, it can also prevent or slow the development of other complications from their disease. If you are a diabetic and have any questions about your diet, do not hesitate to reach out to your doctor/nurse for clarification. Do your best to eat healthy!
