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However, most whole grains have a low GI rating.Įating whole grains has also been linked with several health benefits, including a reduced risk of inflammation and heart disease ( 8, 9, 10, 11), reduced body fat and BMI index ( 12) as well as a lowered risk of diabetes ( 13). Similar to fruits, you may be thinking about limiting whole grains because they contain carbs. Canned fruit and fruit juices contain a lot of sugar which can spike blood glucose levels. One study found higher fruit intake was significantly associated with a lower risk of type 2 diabetes ( 7).įresh or frozen fruit is best. However, nearly all fruits have a low glycemic index (GI), meaning their blood sugar levels rise less than those with higher GI.Įvidence shows that the quality of carbohydrates is more important to general health than the amount we eat. As carbs get broken down into glucose, you might wonder if you should limit your fruit intake. They also contain more carbohydrates than vegetables. Various fruits are high in vitamins, minerals and fiber and low in fat and sodium. Cooking with lots of butter or sauces can also add lots of calories too, so take note of any extras you add with them. Canned vegetables usually contain a lot of salt or sodium. Try and consume a wide variety of colors, as these tend to have different nutritional profiles.įresh, unprocessed vegetables are the best. Losing weight is one of the best things you can do to help manage diabetes.
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This means they fill you up without actually consuming many calories. Vegetables are low in calories and fat and high in fiber and vitamins. There are a number of foods that should you focus on including within your diet. ‘Good fats’ – foods containing polyunsaturated fats and monounsaturated fats (e.g avocados, nuts).Heart-healthy fish – contain healthy omega-3 fatty acids (e.g salmon, tuna, sardines).
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Fiber-rich foods – fiber fills you up and helps control blood sugar levels (e.g fruits, vegetables, whole grains, nuts, legumes).Healthy carbohydrates – these are complex carbohydrates and take longer to break down into glucose e.g whole grains, fruits, vegetables, legumes, low-fat dairy.Generally, these are the sorts of foods you should prioritize: 7 Life after the meal plan Foods to Eat for Diabetics