The Doctor Says You Have Diabetes. Now What?
Don’t panic. You don’t need to change all your eating habits at once. And here’s the good news! You don’t have to avoid all carbs (carbohydrates) and sugar. Some carb-rich foods can even help you manage your diabetes because they are packed with vitamins, minerals, fiber, protein and healthy fats. So which carbs can stay and which ones need to go?
Start by eating less of these foods- (Why? These raise blood glucose levels quickly.)
Sugars & Sweets
—regular sodas, sweet tea, fruit juice (whole fruit is better than juice because it has fiber)
—desserts, candy, cakes and cookies
—maple syrup, honey, chocolate syrup
Refined & White Starches
—white flour foods like bread & wraps, pasta, cereals, crackers, snack chips
—white potatoes and French fries
Swap out some of the “eat less” carbs and replace with these “better carbs”
Non-starchy Vegetables (enjoy big portions)
—salad greens, cabbage, kale, collards, spinach, bell peppers, broccoli, cucumbers, cauliflower, celery, fennel, mushrooms, radishes, sugar snap peas and more!
Fiber-rich Starches & Fruit (enjoy small to moderate portions)
—dried beans, lentils and split peas
—oatmeal, barley, quinoa, farro, brown rice, wild rice
—whole wheat or whole grain bread, pasta or cereals
—sweet potatoes (they’re not as sweet to your body!)
—berries, cherries, pears, apples, citrus, peaches, kiwis
Choosing fiber-rich starches and fruits in small to moderate portions in place of refined & white starches, sugars & sweets and eating lots of non-starchy vegetables can help improve your blood glucose level. If you go overboard at one meal, don’t beat yourself up. You can do better at the next and master your diabetes! But you need to take the first step.
Let me help you get started!