More than 11% of Americans have diabetes, which occurs when the pancreas does not produce enough insulin to regulate blood sugar levels.
As a nutritionist who has lived with type 1 diabetes for more than 30 years, I’ve found that having diabetes doesn’t mean you have to completely stop eating what you love. Controlling blood sugar is often more about making small food swaps or adding, rather than removing, certain foods.
For example, you can still eat carbohydrates, but you also need to add protein, a small amount of healthy fats, and plenty of fiber. Protein, fat, and fiber moderate how quickly food is digested, which is helpful in balancing blood sugar levels.
These are the foods I eat, and the foods I try to cut back, to help control my diabetes:
1. Pasta based on beans or vegetables
Turning vegetables into noodles using a spiralizer is a great way to increase fiber and vitamin intake.
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Wheat-based pasta is mostly carbohydrates, and can cause a blood sugar spike if eaten alone in large portions.
Instead, I will choose bean-based pasta or a vegetable paste. Turning vegetables (eg, carrots, zucchini, and sweet potatoes) into noodles using a spiralizer is a great way to increase fiber and vitamin intake.
If you choose to eat traditional pasta, whether gluten-free or wheat-based, be sure to add plenty of protein and fiber to your plate. I recommend poultry, fatty fish like salmon and beans, and vegetables like kale, bell peppers, onions, and broccoli.
2. Broccoli, zucchini or chickpea rice
As a substitute for grain rice, try rice with broccoli, mushrooms, zucchini, chickpeas, or cauliflower. These are high in fiber and easier on blood sugar.
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As a substitute for grain rice, try rice with broccoli, mushrooms, zucchini, chickpeas, or cauliflower. These are high in fiber and easier on blood sugar.
Brown rice is a common substitute for white rice in diabetes diet plans, but the amounts of carbohydrates in both are quite similar. And the small amount of extra fiber you get from brown rice isn’t usually enough to have a significant impact on your blood sugar levels.
So, just like with pasta, when you want to enjoy some rice, be mindful of serving size and eat protein, fat, and fiber (eg, from nuts, vegetables, fish, or beans).
3. Almond, coconut or oat flour
To make these Chocolate Chip Almond Butter Breakfast Bars, I use a combination of ground oats (or oatmeal) and almond flour. This combo creates a more blood sugar friendly flour that also provides a great fluffy texture!
Mary Ellen Phillips
Instead of using traditional flour when baking or cooking, I’ll opt for blood sugar-friendly flour made from almonds, coconut, or oats.
One of my favorite tricks is to use a mixture of almond flour and oatmeal. The resulting flour is lower in carbohydrates and higher in fiber and protein than wheat flour.
And it’s just as tasty: This chocolate chip almond butter breakfast bars recipe It’s delicious!
4. Breakfast cereals with protein and fiber
Breakfast cereal can affect your blood sugar level if you’re not careful. Instead of choosing cereals with high amounts of added sugars, opt for brands that have more fiber and protein.
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Breakfast cereals can affect your blood sugar level if you’re not careful. Instead of choosing cereals with high amounts of added sugars, choose brands that have more fiber and protein.
My recommendation for a high-fiber, low-sugar option: bran flakes. With about five grams of fiber per serving, this type of cereal contains 19 grams of net carbs per 3/4-cup serving, making it lower in carbs than many breakfast cereals.
One bonus: The added fiber is beneficial for digestive health, heart health, and weight management.
5. Low sugar fruits
Berries are delicious and also low in sugar.
Viktoria Vinnikava | twenty20
Many people with diabetes are told to avoid fruit. But there’s often no reason to cut out entire food groups, especially something as nutritious and tasty as fruit.
I always opt for low sugar fruits like berries, kiwi, melon and citrus. Watermelon is also great in moderation. A cup of diced watermelon has less than 10 grams of sugar.
If you want to eat fruits that are high in sugar, like bananas or mangoes, enjoy them with a protein source, like peanut butter, cheese, or plain yogurt.
Mary Ellen Phipps is a registered dietitian, nutritionist, and founder of Nutrition Milk and Honey. She is also the author of “The Easy Diabetes Dessert Cookbook: Blood Sugar-Friendly Versions of Your Favorite Treats” and a writer for HealthDay. follow her on tik tok Y Instagram.
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