A well-balanced and effective diet for diabetes includes a variety of nutrient-dense foods that help to regulate blood sugar levels, maintain a healthy weight, and reduce the risk of complications. Here are some specific recommendations:
Focus on whole, unprocessed foods: Choose whole grains, fresh fruits and vegetables, lean proteins, and healthy fats.
Choose low-glycemic index foods: These foods are digested more slowly and have less of an impact on blood sugar levels. Examples include non-starchy vegetables, legumes, nuts, seeds, and whole grains.
Limit added sugars and refined carbohydrates: Avoid sugary drinks, sweets, and processed foods made with white flour and sugar.
Incorporate healthy fats: Include sources of unsaturated fats such as nuts, seeds, avocados, and fatty fish to help reduce inflammation and improve insulin sensitivity.
Control portion sizes: Eating smaller, more frequent meals throughout the day can help regulate blood sugar levels and prevent overeating.
Monitor carbohydrate intake: Depending on individual needs, it may be helpful to track carbohydrate intake and spread it out evenly throughout the day.
Stay hydrated: Drinking plenty of water and other low-sugar beverages can help regulate blood sugar levels and prevent dehydration.
It's important to work with a healthcare professional or registered dietitian to create a personalized eating plan that meets your specific needs and goals.