Foods Against Diabetes

Foods Against Diabetes

 

foods_against_diabetes

 

To diabetics food selection matter a lot.  Some are better than others.  Foods under “Avoid” group can be occasional tasted.  However, it is advisable choosing foods from the “Good Selection” groups.

 

Fruits and Diabetes
Fruits possess carbohydrates, vitamins, minerals, and fiber.  They are naturally low in fat (except for avocados) and sodium.   Most fruits have more carbs than vegetables.

Good Selection:

  •     Fresh fruit
  •     No-sugar-added applesauce
  •     Plain frozen fruit or fruit canned in fruit juice
  •     Sugar-free or low-sugar jam or preserves
  •    100% fruit juice

Avoid

  •     Canned fruit with heavy sugar syrup
  •     Chewy fruit rolls
  •     Fruit punch, fruit drinks, fruit juice drinks
  •     Regular jam, jelly, and preserves (unless portion is kept small)
  •     Sweetened applesauce

 

Vegetables
Most vegetables contain fiber, naturally low in fat and sodium (except canned or frozen in sauces).  Starchy vegetables, such as potatoes and corn, aren’t included in this category.  They are considered part of the breads, grains, and other starches group.

Good Selection:

  •     Fresh vegetables, eaten raw or lightly steamed, roasted, or grilled
  •     Lettuces, greens, kale, spinach, arugula
  •     Low sodium or unsalted canned vegetables
  •     Plain frozen vegetables, lightly steamed

Avoid:

  •     Canned vegetables with lots of added sodium
  •     Vegetables cooked with lots of added butter, cheese, or sauce
  •     Pickles (if you need to limit sodium; otherwise, pickles are okay)
  •     Sauerkraut, (same as pickles; limit only if you have high blood  pressure)

 

Breads, Grains, and Other Starches
Our body needs carbonhydrates.  But we must make our selection wisely.  Use this list as a guide.

Good Selection

  •     Cereals containing whole-grain ingredients and little added sugar
  •     Corn, popcorn or products made from corn
  •     Whole-grain flours, such as whole wheat flour
  •     Whole grains, such as brown rice
  •     Whole-grain bread
  •     Whole-grain flour or corn tortillas
  •     Baked sweet or white potato or baked steak fries

Avoid

  •     Cereals with little whole grain and lots of sugar
  •     French fries
  •     Fried white-flour tortillas
  •     Processed grains, such as white rice
  •     White flour
  •     White bread

 

Dairy and Diabetes
This group includes milk and foods made from milk, such as yogurt and sour cream.  Milk has a lot of protein and minerals, including calcium.

Good Selection

  •     1% or skim milk
  •     Low-fat yogurt
  •     Low-fat cottage cheese
  •     Low-fat or nonfat sour cream
  •     Frozen low-fat, low-carb yogurt
  •     Nonfat half-and-half

Avoid

  •     Whole milk
  •     Regular yogurt
  •     Regular cottage cheese
  •     Regular sour cream
  •     Regular ice cream
  •     Regular half-and-half

 

Fats, Oils, and Sweets
Consuming too much of these kinds of foods will lead to weight gain, making it harder to keep diabetes under control.

Good Selection

  •     Air-popped or calorie-controlled popcorn
  •     Baked snacks, such as baked potato chips, baked corn chips, puffed rice, or corn snacks, in small portions
  •     Light salad dressings
  •     Reduced-fat mayonnaise
  •     Vegetable oils, non-hydrogenated butter spreads, margarine

Avoid

  •     Butter-flavored stove-top popcorn
  •     Lard, hydrogenated vegetable shortening, butter
  •     Snacks fried in fat, such as potato chips, corn chips, pork rinds
  •     Regular mayonnaise
  •     Regular salad dressings

 

Beverages and Diabetes
Some drinks have lots of carbs but very little nutrition.

Good Selection

  •     Coffee, black or with added low-fat milk and sugar  substitute
  •     Light beer, small amounts of wine or non-fruity mixed drinks
  •     Plain coffee and hot chocolate
  •     Sport drinks, in limited quantities
  •     Unsweetened tea (add a slice of lemon)
  •     Water, unflavored or flavored sparkling water

Avoid

  •     Coffee with sugar and cream
  •     Energy drinks
  •     Flavored coffees and chocolate drinks
  •     Regular sodas
  •     Regular beer, fruity mixed drinks, dessert wines
  •     Sweetened tea

 

Meat and Other Protein Foods
This group includes beans, beef, cheese, chicken, eggs, fish, nuts, pork, turkey, seafood and tofu.

Good Selection

  •     Baked, broiled, steamed, or grilled fish
  •     Baked, broiled, grilled, or stewed meats
  •     Beans
  •     Eggs
  •     Lower-fat cuts of meat, such as top sirloin
  •     Low-fat cheeses
  •     Nuts
  •     Skinless breast of chicken or turkey
  •     Tofu lightly sautéed, steamed, or cooked in soup
  •     Turkey bacon

Avoid

  •     Fried meats
  •     Higher-fat cuts of meat, such as ribs
  •     Pork bacon
  •     Regular cheeses
  •     Poultry with skin
  •     Fried fish
  •     Fried tofu
  •     Beans prepared with lard

 

Top 8 Vegetables for Diabete

 

Diabetes Basics: Fruits, Vegetables, and Non-Starchy Vegetables

 

 

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