Make Wise Carbohydrate Choices – The most important tip for a diabetes diet is choosing the right carbohydrates with low glycemic index that take time to breakdown in the intestine leading to slow release of glucose into the blood. Whole grains, multi grain bread, cereals, brown rice, oats, vegetables and low-fat dairy foods are some of the best examples of low GI foods. Stay away from simple carbohydrates such as refined flour, white rice, white bread, starch and sugar.
Eat lots of whole foods, fruits and vegetables – Including greater amounts of vegetables, fruits and whole grains in the diet for diabetes supplies vitamins, minerals and fibers to the body.
Choose Healthy Fats and Oils – Recent research about monounsaturated and polyunsaturated fats have changed our perspective towards fats. People with diabetes should limit the intake of unhealthy saturated fats because it increases insulin resistance, blood pressure and lipids in people with prediabetes and type 2 diabetes. Cut your daily fat count to reduce the intake of daily calories. Use healthy fats such as nut oil, extra virgin olive oil and canola oil for cooking and dressing the salads.
Eat often – Starving yourself to promote weight loss is one of the biggest mistakes you can make if you have diabetes because it can lead to hypoglycaemia – a condition where sugar level in the blood falls below the normal range. Therefore, don’t remain hungry, eat small frequent meals instead.
Control Portion Size – We are used to eating jumbo servings of foods stuffed with refined grains, solid fats and added sugars which have led to excess calories and extra pounds. Therefore, it is important to be careful about the portion sizes of the foods we eat. You can start by reducing the portions of unhealthy foods by 5 to 10% that will help you to reduce the intake of calories, fats and carbohydrates.
Minimize Restaurant Meals – Eating out frequently will never let you reach your healthy eating goals. Restaurants serve up large portions of foods with lots of fats and sodium, and the meals are often lacking in vegetables, whole grains, dairy foods and fruits. Therefore, try to dine healthfully at home and opt for home cooked breakfast and brown-bag lunches to be more successful with diabetes management.