20th

Making Your Own List of Foods for Diabetics to Eat

If you are diabetic, chances are you have been given a long list of foods that you can’t eat. But instead of a list of foods you can’t eat, how about a list of foods that are reliably healthy for people with type 1 or type 2 diabetes?

Generally speaking, the closer a food is to its natural state, the better it is for diabetics. It is always better to fill up on the healthiest foods first, and then, if you have room, consider a tiny portion of those foods you can only have once in a while.

Here is a list of diabetic food priorities

1. Large quantities green, leafy vegetables: Swiss chard, spinach, parsley, Romaine lettuce, leaf lettuce, kale, collards, and cilantro. Leafy greens provide the greatest amount of nutrition with the fewest grams of carbohydrate.

2. After you get at least one serving of green, leafy vegetables, eat a serving of other green vegetables either cooked or raw. These healthy veggies include snow peas, okra, kohlrabi, green beans, cucumbers, chayote, celery, cabbage, Brussels sprouts, broccoli, bok choi, asparagus, and artichoke.

3. Don’t stop with two servings of vegetables. Add some low-carb variety to your diet with at least a serving of non-starchy vegetables of other colors: Yellow and red peppers, tomatoes, summer squash, radishes, onions, mushrooms, eggplant, cauliflower, bean sprouts, bamboo shoots.

4. Now get some protein into your diet. Meat, fish, and eggs won’t raise your blood sugars, of course, but a single cup of beans at any meal provides an adult body with enough protein for muscle repair and maintenance. Bean and legumes include blackeyed peas (cowpeas), black beans, cannelloni beans, lima beans, lentils, navy beans, pigeon peas, pinto beans, soybeans. It’s OK to eat up to two cups a day.

5. Need something for your sweet tooth? Go for fresh (not dried or canned) apples, apricots, bananas, blackberries, blueberries, cantaloupes, clementines, grapefruit, grapes, kiwis, mangoes, melons, nectarines, oranges, peaches, pears, persimmons, pineapples, plums, raspberries, strawberries, and tangerines are great, up two pieces a day.

6. Most type 2 diabetics can eat a couple servings of starchy vegetables every day if they avoid highly processed sweets. Acceptable starchy vegetables include acorn squash, butternut squash, carrots, corn (kernels not chips!), parsnips, rutabagas, white potatoes, sweet potatoes, turnips, and water chestnuts.

7. Still have hunger pains? Try a serving or two of whole grains, such as barley, brown rice, buckwheat, millet, oats, quinoa, or wild rice. Sometimes just cutting out wheat products has a surprisingly beneficial effect on both blood sugars and general well being. An astonishing number of type 2 diabetics really suffer gluten sensitivity.

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Jan 20th by admin

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