best foods for diabetics

Diabetes Reversal: Changing Your Nutritional Approach

Your doctor would typically suggest that you see a nutritionist to help you create a balanced eating routine when you have diabetes or pre-diabetes. The diet helps you control your blood sugar (glucose), weight loss, and risk factors for heart disease, such as elevated blood pressure and high blood fat.

Why Do You Need Healthy Nutrition?

Your body experiences an abnormal increase in blood glucose whenever you eat excess calories and fat. If blood sugar is not kept under control, it can lead to severe issues, such as elevated levels of blood glucose (hyperglycemia), which can lead to long-term conditions, like nerve, kidney, and cardiac injury. By making healthier food decisions and watching your eating patterns, you can easily stabilize your blood glucose level. 

Weight reduction will also make it possible to regulate blood pressure for most persons with type 2 diabetes and provides a variety of other health benefits. A diabetes-friendly diet offers a well-organized, healthy way to easily meet your target weight.

What is a Diabetic Friendly Diet?

A diet for diabetes involves eating three meals a day at regular times. It balances your blood sugar level, increases the effectiveness of your medications, and prevents diabetes complications. A certified dietician or a diabetologist can help you formulate the right diet to fit your tastes, lifestyle, and fitness goals. They can also educate you about the importance of changing to a healthier diet.

What are the Best Foods to Eat for Diabetics?

  1. Fiber-rich foods

Dietary fiber involves the parts of plant-based foods that can’t be easily digested or absorbed by your body. Fiber balances and moderates your digestion and blood sugar level. Fiber-rich foods include:

  • Vegetables
  • Legumes, such as beans and peas
  • Whole grains
  • Fish rich in omega-3 
  • Fruits
  • Nuts
  1. Healthy carbohydrates

Sugars (simple carbohydrates) and starches (complex carbohydrates) dissolve into blood glucose during digestion. Focus on carbohydrates that are healthy, like:

  • Fruits
  • Vegetables
  • Whole grains
  • Legumes like beans and peas
  • Low-fat dairy products like milk and cheese
  1. Healthy Fats

Your cholesterol levels can be reduced by foods containing monounsaturated and polyunsaturated fats like:

  • Avocados
  • Nuts
  • Canola, olive, and peanut oils

Don’t overdo it though because all fats are high in calories.

What Foods and Drinks Diabetics Should Limit?

Restrict or limit foods and drinks like the following:

  • Sweets (baked goods, candy, and ice cream)
  • fried foods 
  • foods high in saturated fat and trans fat
  • foods high in sodium
  • beverages with added sugars (juice, regular soda, and regular sports or energy drinks)
  • alcoholic beverages

What Foods to Avoid with Diabetes?

Diabetes accelerates the development of clogged and hardened arteries which increases your risk of heart disease and stroke. Thus, you should avoid foods that contain the following: 

  • Saturated fats (high-fat dairy products and animal proteins, butter, beef, hot dogs, sausage, and bacon, coconut oil, palm kernel oils)
  • Trans fats (processed snacks, baked goods, shortening, stick margarine)
  • Cholesterol (high-fat dairy products, high-fat animal proteins, egg yolks, liver, and other organ meats.) 
  • Sodium. Your doctor may suggest you aim for 2,300 mg or even less if you have high blood pressure

Can Supplements and Vitamins Help?

There is no clear proof that taking dietary supplements like vitamins, minerals, herbs, or spices can help control or manage diabetes. If you do not get adequate vitamins and minerals from your diet, you might need supplements. However, speak to your health care provider first because it might cause side effects or affect your current medication.

Be Active!

Being physically active can help your diabetes management. A simple 30-60 minutes stroll with your friends and family can help a lot already or even a 10-minute yoga. However, some activities can be risky for others like those with nerve damage or bad vision. Don’t be hesitant to consult your doctor for safe physical activities that you can do. 

Get the Right Program

Take control of your diabetes with our Diabetes Reversal Program. You’ll learn how to effectively adopt a healthy lifestyle and dietary changes to reduce your carbohydrate intake and increase physical activity. You’ll have a wealth of support from our medical professionals and peers who have the same goal as you. 

You don’t have to fight diabetes alone. Get the right program today by calling us at 441-292-5111. Learn more about our Diabetes Reversal Program by visiting our website at

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