The ideal anti-diabetic diet is one that helps to manage blood sugar levels, while also promoting overall health and wellbeing. Here are some general guidelines to follow:
Choose complex carbohydrates: Instead of refined carbohydrates, such as white bread, pasta, and sugary drinks, choose complex carbohydrates that are high in fiber and release glucose more slowly. Examples include whole grains, beans, vegetables, and fruits with skin.
Include lean protein: Protein helps to balance blood sugar levels and keep you feeling full. Choose lean protein sources such as fish, chicken, turkey, legumes, nuts and seeds.
Limit saturated and trans fats: High levels of saturated and trans fats can increase insulin resistance, which can make it harder to manage blood sugar levels. Choose healthier fats such as olive oil, avocado, nuts and seeds.
Increase fiber intake: Fiber helps to slow the absorption of glucose in the bloodstream, which can help to stabilize blood sugar levels. Choose foods that are high in fiber, such as whole grains, fruits and vegetables, legumes and nuts.
Avoid sugary drinks and limit fruit juice: Sugary drinks can quickly raise blood sugar levels, and fruit juice contains a lot of natural sugar. Instead, drink water, unsweetened tea or coffee, or low-sugar alternatives like coconut water, unsweetened almond milk, and herbal tea.
Choose low glycemic index foods: Foods with a low glycemic index (GI) release glucose more slowly into the bloodstream, which can help to regulate blood sugar levels. Examples include whole grains, legumes, nuts, and vegetables.
Control portion sizes: Overeating can cause blood sugar levels to spike, so it's important to control your portion sizes and eat until you feel satisfied, not stuffed.
It is important to consult with a registered dietitian or healthcare provider to personalize a diabetic diet based on individual health needs and goals.