Dr. Vasanth Kumar Sg

Diabetes Diet Do's & Don'ts!

Most people can rely on their bodies to control blood sugar with insulin. But people with Type 2 Diabetes have to eat smart to keep blood sugar in a safe range. A healthy diet, especially one that keeps the weight off, can also help reduce the need for medications in people with type 2 diabetes.

1. Vegetables

- Do eat: Spinach, tomatoes, cucumbers, broccoli, Brussels sprouts, cauliflower, and asparagus. They’re packed with nutrients and low in carbohydrates, which your body quickly breaks down into glucose.

- Avoid: Fried and breaded vegetables – they add extra calories, carbs, and fat.

- Cooking tip: Try roasting vegetables with a sprinkle of olive oil, pepper, a pinch of salt, and a little lemon juice. It adds flavor with minimal calories.

2. Starches

- Do eat: Whole-wheat bread and pasta, brown rice, and oats. Whole-grain starches give you more vitamins, minerals, and fiber than white or refined versions. They’re also less likely to lead to rapid spikes in blood sugar. 

- Avoid: White bread, chips, and pastries, which quickly increase blood sugar.

- Cooking tip: Homemade oatmeal for breakfast is a simple source of whole grain.

3. Fruits

- Do eat: Small servings of peaches, apples, oranges, berries, kiwi, and other fruits. Fruit is a low-calorie, high-fiber, nutrient-rich source of carbohydrates.

- Avoid: Jellies and fruit juices with added sugar.

- Cooking tip: Layer berries with low-fat, unsweetened yogurt to make a tasty dessert.

4. Dairy

- Do eat: Unflavored and low-fat yogurt, milk, and cheese. Low-fat dairy gives you protein, calcium, vitamins, and minerals in every serving.

- Avoid: Full-fat dairy products. They come with extra calories and saturated fat, which raises LDL or “bad” cholesterol. Remember diabetes increases your risk of heart disease.

- Cooking tip: Low-fat, plain yogurt is a healthy substitute for sour cream in many recipes. 

5. Protein

- Do eat: Skinless poultry, fish, tofu, beans, and lean cuts of red meat.

- Avoid: Fatty cuts of meat and processed meat, like sausages and hot dogs.

- Cooking tip: Trim visible fat from meat and poultry and use a low-fat cooking method, such as roasting or broiling.