What foods should people with diabetes eat and avoid to manage their blood sugar levels effectively?
### Good Foods for Diabetes
- **Vegetables**: Fill half your plate with veggies to increase dietary fiber, which helps regulate blood sugar.
- **Healthy Fats**: Include sources like avocados, nuts, fish, and olive oil. These fats have a low glycemic load and can help you feel fuller longer.
- **High-Quality Carbohydrates**: Opt for whole grains, fruits, and vegetables. These complex carbs are digested slowly, helping to maintain stable blood sugar levels.
- **Protein Snacks**: Keep high-protein snacks like nuts handy to avoid unhealthy fast food or junk food.
### Foods to Avoid or Limit
- **Simple Sugars**: Limit foods high in simple sugars as they can cause rapid spikes in blood sugar levels.
- **Unhealthy Fats**: Avoid foods high in saturated fats and trans fats, which can increase the risk of cardiovascular disease.
- **Sugar-Free Labels**: Be cautious with sugar-free products as they may still contain high calories, carbohydrates, and fats.
### Additional Tips
- **Regular Blood Sugar Monitoring**: Check your blood sugar several times a day to understand how different foods and activities affect your levels.
- **Balanced Meals**: Eat balanced meals every three to five hours and avoid skipping meals, especially breakfast.
- **Food Journaling**: Keep a food diary to track what you eat and identify patterns that may affect your blood sugar.
- **Avoid Extreme Diets**: Diets like Paleo may exclude important food groups that are beneficial for diabetes management.
By following these guidelines, you can create a balanced diet that helps manage your diabetes effectively.