Understanding Carbohydrates

Carbohydrates have the biggest impact on blood sugar levels. It's important for people with diabetes to choose carbs wisely. All carbs are broken down into glucose in the body, but they affect blood sugar differently depending on their fiber and sugar content. Complex carbs like whole grains take longer to break down and cause a gentler rise in blood sugar compared to simple or refined carbs like white bread or soda. Fiber in foods can slow the digestion of carbs. Focusing on high-fiber complex carbs is best for managing blood sugar levels.

Choosing Whole Grains

Whole grains should form the foundation of meals. They provide important nutrients, fiber and a slow release of energy. Some good choices include oats, brown rice, whole-wheat bread and pasta. Read labels carefully - foods marketed as "multigrain" are not necessarily whole grain. Aim for at least 3 servings of whole grains each day. Oats make a filling and nutritious breakfast option. Top oatmeal with nuts, seeds, fruits or yogurt to boost fiber and nutrients. Opt for 100% whole wheat bread instead of white when making sandwiches.

Monitoring Fruit Intake

While fruits contain natural sugars, they also provide fiber, vitamins and minerals. Diabetic Food Berries, apples and oranges are excellent diabetic-friendly fruits. Bananas and grapes contain more natural sugars, so moderation is key with these fruits. It's best to include a serving of fruit with a meal to slow the release of its natural sugars. Diluting fruit in water or yogurt also helps control the sugar spike. Dried fruits should be eaten sparingly due to their concentrated sugar levels.

Cooking with Vegetables

Non-starchy vegetables are very low in carbs and calories. They make excellent additions to any meal for both flavor and nutrition without impacting blood sugar significantly. Fill half your plate with a rainbow of colored veggies at each meal. Roasting, steaming or stir-frying brings out their natural flavors. Cauliflower, broccoli, spinach and cabbage are especially versatile veggies for diabetics. Their fiber helps slow carb absorption. Choose fresh or frozen veggies over canned for fewer additives.

Choosing Protein

Protein foods help regulate blood sugar levels. Incorporate lean protein sources like chicken, fish, legumes, eggs or nuts into meals and snacks. They provide essential vitamins, minerals and satiety without many carbs. Unsweetened Greek yogurt mixed with berries makes for a filling breakfast or snack. A 3-ounce serving of salmon, tuna or chicken paired with vegetables and whole grains creates a balanced plate. Edamame, chickpeas, lentils and beans are excellent meat alternatives. Go easy on red meats as they tend to be higher in saturated fat.

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