THE FOODS THAT AVOID DIABETES
Although there isn't a special "diabetes diet," following a nutritious, well-balanced diet can help control and avoid the disease. Here are some general recommendations for things to eat and stay away from if you think you may have diabetes.
Foods to Include:
Non-Starchy Vegetables:
Broccoli, spinach, kale, cauliflower, peppers, and other leafy greens.- Broccoli,
- Spinach
Whole Grains:
Brown rice, quinoa, oats, whole wheat, barley, and whole grain bread.
Lean Proteins:
- Skinless poultry, fish, tofu, legumes, and lean cuts of meat.
Healthy Fats:
- Avocados, nuts, seeds, and olive oil in moderation.
Fruits:
- Berries, cherries, apples, pears, and other fruits in moderation. Opt for whole fruits over fruit juices.
Low-Fat Dairy:
- Greek yogurt, low-fat milk, and cheese in moderation.
Fiber-Rich Foods:
- Beans, lentils, whole grains, vegetables, and fruits are excellent sources of fiber.
Healthy Snacks:
- Nuts, seeds, vegetables with hummus, or a small piece of fruit.
Foods to Limit or Avoid:
Processed Foods:
- Highly processed foods often contain unhealthy fats, excessive sodium, and added sugars.
Sugary Beverages:
- Sodas, sweetened teas, and fruit juices can lead to spikes in blood sugar levels.
Refined Carbohydrates:
- White bread, white rice, and sugary cereals can cause rapid increases in blood sugar.
Sweets and Desserts:
- Limit cakes, cookies, candies, and other sugary treats.
High-Fat Meats:
- Fatty cuts of red meat and processed meats should be limited.
Trans Fats and Saturated Fats:
- Avoid or limit foods high in trans fats and saturated fats, such as fried foods and certain packaged snacks.
Excessive Alcohol:
- Limit alcohol consumption, as it can affect blood sugar levels.
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