Fresh, frozen, dried and canned — they all count. Go for a rainbow of colours to get as wide a range of vitamins and minerals as possible.
There are l ower carb options you can try. Everyone should aim to eat at least five portions a day. A portion is roughly what fits in the palm of your hand. Starchy foods are things like potatoes, rice, pasta, bread, chapattis, naan and plantain. They all contain carbohydrate, which is broken down into glucose and used by our cells as fuel.
The problem with some starchy foods is that it can raise blood glucose levels quickly, which can make it harder for you to manage your diabetes. There are some better options for starchy foods — ones that affect blood glucose levels more slowly. These are foods with a low glycaemic index GI , like wholegrain bread, whole-wheat pasta and basmati, brown or wild rice. They also have more fibre, which helps to keep your digestive system working well. Try our chapatti recipe — just one option for a tasty lunch.
Meat and fish are high in protein, which keeps your muscles healthy. Oily fish like mackerel, salmon and sardines have a lot of omega-3 oil, which can help protect the heart. Aim to have some food from this group every day. Specifically at least 1 or 2 portions of oily fish each week. Milk, cheese and yogurt have lots of calcium and protein in — great for your bones, teeth and muscles. But some dairy foods are high in fat, particularly saturated fat, so choose lower-fat alternatives. Check for added sugar in lower-fat versions of dairy foods, like yoghurt.
We need some fat in our diet but we need less saturated fat. This is because some saturated fats can increase cholesterol in the blood, increasing the risk of heart diseases and stroke.
Originally Published on sitename. Following a balanced diet will allow you to manage your blood sugar levels and also help you keep to a healthy weight. Resources Find an Expert. Click here to return to the Medical News Today home page. Living With.
These less healthy options are butter, palm nut oil and coconut oil. Healthier saturated fats are foods like olive oil, vegetable oil, rapeseed oil, spreads made from these oils, and nut butters. The less often, the better. These foods include biscuits, crisps, chocolates, cakes, ice-cream, butter and sugary drinks.
These sugary foods and drinks are high in calories and raise blood sugar levels, so go for diet, light or low-calorie alternatives. And they can also be full of salt — processed foods especially. Too much salt can make you more at risk of high blood pressure and stroke.
What foods can I eat if I have diabetes? Nutrition and physical activity are important parts of a healthy lifestyle when you have diabetes. Along with other benefits, following a healthy meal plan and being active can help you keep your blood glucose level, also called blood sugar. Learn more about a healthy-eating plan that can help you control your blood sugar. Learn meal-planning methods and what foods to choose.
Type 2 diabetes is largely preventable by taking several simple steps: keeping weight under control, exercising more, eating a healthy diet, and not smoking. Yet it is clear that the burden of behavior change cannot fall entirely on individuals. Families, schools, worksites, healthcare providers, communities, media, the food industry, and government must work together to make healthy choices easy choices.
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Harvard T. The Nutrition Source expand child menu. Search for:. What if I already have diabetes? Guidelines for preventing or lowering your risk of developing type 2 diabetes are also appropriate if you currently have a diabetes diagnosis.
Achieving a healthy weight, eating a balanced carbohydrate-controlled diet, and getting regular exercise all help to improve blood glucose control. If you are taking insulin medication, you may need more or less carbohydrate at a meal or snack to ensure a healthy blood glucose range.
There may also be special dietary needs for exercise, such as bringing a snack so that your blood glucose does not drop too low. For specific guidance on scenarios such as these, refer to your diabetes care team who are the best resources for managing your type of diabetes. Choose whole grains and whole grain products over refined grains and other highly processed carbohydrates.
There is convincing evidence that diets rich in whole grains protect against diabetes, whereas diets rich in refined carbohydrates lead to increased risk .
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