Opt for whole grain foods such as brown rice, quinoa, whole wheat bread, and oats. These are rich in fiber, which helps regulate blood sugar levels and provides sustained energy.
Non-starchy vegetables, including leafy greens, broccoli, cauliflower, bell peppers, and zucchini, are low in carbohydrates and high in essential nutrients. They add volume and fiber to your meals without significantly affecting blood sugar levels.
Incorporate healthy fats such as avocados, nuts, seeds, and olive oil in moderation. These fats promote heart health and help improve insulin sensitivity.
Minimize your intake of sugary foods, beverages, and desserts. Instead, satisfy your sweet tooth with naturally sweet options like fresh fruits in moderation.
Practice portion control by monitoring your serving sizes. Aim to fill your plate with balanced meals that include a combination of carbohydrates, proteins, and vegetables in appropriate proportions.
Drink plenty of water throughout the day to stay hydrated. Avoid sugary drinks, including soda and fruit juices, as they can cause spikes in blood sugar levels.
The DASH diet is specifically designed to lower blood pressure, making it suitable for individuals with diabetes who also have hypertension. By focusing on whole foods and reducing sodium intake.
By: Mary Jones