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More about healthy food for you! Vegetables Starch is a form of sugar that naturally occurs in many common vegetables, such as potatoes, corn, and peas. Starchy vegetables aren’t bad, but they contain more carbohydrates than other vegetables and should be eaten sparingly. Instead, focus on vegetables that have few carbohydrates but are rich in vitamins, minerals, fiber, and phytochemicals, including: ● most green leafy vegetables ● asparagus ● beets ● carrots ● celery ● cucumber ● onions ● peppers ● sprouts ● Tomatoes Always choose fresh or frozen vegetables without added salt or sauces. Whole Grains Your body will convert whole grains into sugar, but at least they’ll be packing nutrition and extra fiber. Brown rice, bran cereal, and whole grain breads are great sources of whole grains. Proteins Proteins are extremely important in maintaining muscle and repairing wounds. Besides meat, proteins are found in beans and eggs. Proteins won’t directly raise your blood sugar, but processed or fatty meats also contain fat, sodium, and cholesterol. While these substances have no effect on diabetes, too much of them can have harmful health effects. When to Eat Knowing when to eat is just as important as knowing what to eat. Eating smaller meals and progressively snacking throughout the day can make your blood sugar easier to monitor and prevent levels from peaking. Fruits, vegetables, nuts, and other foods travel easily and are great to have on hand when you need them. A healthy breakfast can get your blood sugar back up after a nights rest. Exercise and physical activity lowers blood sugar. If you’re going to do intense exercise, you’ll want to measure your blood sugar before and after you exercise. This well let you know how much you’ll have to eat to maintain a healthy level. Choose Carbs Carefully Diabetes doesn't mean you have to cut carbs completely. Choose carbohydrates that break down in the body slowly, providing steady energy. Reach for whole grains, beans, nuts, and fresh vegetables and fruits. Yes, you can eat fruit even though it's sweet. It's about eating the right amounts of carbohydrates at each meal. A registered dietitian can help you learn how much is right for you. Foods like bread, grains, beans, rice, pasta, and starchy vegetables are at the bottom of the pyramid because they should serve as the foundation of your diet. As a group, these foods are loaded with vitamins, minerals, fiber, and healthy carbohydrates. It is important, however, to eat foods with plenty of fiber. Choose whole-grain foods such as whole-grain bread or crackers, tortillas, bran cereal, brown rice, or beans. Use whole-wheat or other whole-grain flours in cooking and baking. Choose low-fat breads, such as bagels, tortillas, and pita bread.
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