The Best Foods to Fight Diabetes / Eat Right with Joy Bauer

By Hklbrries

Over 20 million Americans have diabetes, and 1.6 million new cases are diagnosed in adults every year. The most important thing you can do to reduce your risk is to lose weight if you are overweight. This is not about vanity or fitting into skinny jeans; research has shown that even modest weight loss can be beneficial. Specific foods can also have a salutory effect on your blood sugar levels.

Go for High-Quality Carbohydrates

Foods rich in high-quality carbs raise blood sugar more slowly than low-quality carbs and require less insulin to keep blood sugar at a healthy level.

Choose: Vegetables, beans (kidney, garbanzo, pinto, black, etc.), lentils, barley, oatmeal, wild rice, brown rice, and 100% whole-grain bread, cereals, and pasta.

Lose: Sugar (white and brown), high-fructose corn syrup, soft drinks, fruit juice, jams and jellies, candy, cakes, cookies, white bread, white rice, and regular pasta.


Include Protein and Fat with Meals

Lean protein and a little healthy fat should be a part of every meal and snack. Both help blunt the rise in blood sugar that occurs when you eat carbohydrates.

Choose:

Lean protein Skinless chicken and turkey, fish and seafood, egg whites, nonfat yogurt, low-fat cottage cheese, beans and lentils, and tofu.

Healthy fats Olive oil, canola oil, fatty fish (salmon, sardines), nuts, and nut butters (peanut or almond).

Ingredients

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Preparation

Step 1

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