Living well with diabetes means taking your medication as prescribed, managing stress, exercising regularly, and, equally important, knowing what foods are good and bad for keeping your blood sugar levels in a healthy range. “The guidelines are basically the same for healthy eating for everyone, eating when you have diabetes requires taking some steps that are specific to the disease. Though there isn’t a one-size-fits-all eating plan, knowing the basics is key for maintaining a high quality of life, reducing the risk of complications, and potentially even reversing diabetes.
About 2,000 to 2,400 calories a day for medium-sized or large men who are physically active, large men at a healthy weight, or a medium-sized or large woman who are very physically active
The best course of action is managing the number of carbohydrates you eat. Although individual carbohydrate goals will vary based on age, activity level, medication, and individual insulin resistance levels, it’s imperative to avoid having too many carbohydrates in one sitting,” says Palinski-Wade.
An excellent way to trim your waistline and stabilize blood sugar is reaching for foods high in fiber. Fiber isn’t digested by the human body, so fiber-rich foods with carbohydrates do not raise blood sugar levels as quickly because they are processed more slowly. Fiber-rich foods can also help you feel fuller for longer, aiding weight loss, helping prevent obesity, and maybe even ward off conditions such as heart disease and colon cancer.
What Are the Best Sources of Carbohydrates for People with Type 2 Diabetes?
You can find carbohydrates in whole grains, fruits, vegetables, legumes and beans, and dairy. Don’t shy away from them, either, as they supply necessary vitamins, minerals, and fiber. Good sources of carbs include:
Whole grains, like whole-wheat pasta and bread, brown rice, oatmeal, and quinoa
Starchy veggies are okay to eat in moderation, just mind the carbohydrate content. Examples include sweet potatoes and corn.
Nonfat or low-fat dairy, like unsweetened yogurt and cottage cheese
Beans and legumes, like black beans, chickpeas, and lentils
One-quarter of your plate should contain a source of lean protein, which includes meat, skinless poultry, fish, reduced-fat cheese, eggs, and vegetarian sources, like beans and tofu. Enjoy these diabetes-friendly options:
Beans, including black or kidney beans
Hummus
Lentils
Edamame
Nut butter
Tofu
Fish, such as tuna, sardines, or salmon
Skinless poultry
Eggs
Low-fat or fat-free cottage cheese
Reduced-fat cheese or regular cheese in small amounts
Lean beef, like sirloin or
tenderloin