8 Tips for Eating Healthy While Living with Diabetes

Eating healthy requires effort, that's why we share 8 food tips to help start leading a healthier life and be able to control blood sugar levels.

1. Choose Good Carbohydrates

Choose between good and bad carbohydrates to better take care of blood glucose levels. Instead of sweet bread, white bread, and processed cereals, swap them for whole-grain and high-fiber bread, oats, brown rice, lentils, chickpeas, natural yogurt, and unsweetened plant-based milk.

2. Reduce Salt Consumption

High salt consumption increases the risk of heart disease and stroke. Review ingredients of pre-packaged foods. Cook from scratch to control salt intake, or use natural spices such as pepper, garlic, onion, oregano, thyme, coriander and cumin.

3. Reduce Red Meat Consumption

Reducing red meat helps reduce blood glucose levels. Replace with eggs, chicken, turkey, beans and peas. Salmon is also a good substitute, rich in omega 3 that protects our heart. Add 2 pieces of oily fish per week to your meals.

4. Eat More Fruits and Vegetables

Consuming them provides vitamins, minerals and fiber. Natural fruit is good for everyone because it contains natural sugar, not like cookies or cakes with added sugar. Eat them fresh, frozen, or canned without added sugar.

5. Choose Healthy Fats

Healthy fats help us have energy but certain fats increase cholesterol. Change cooking oil, lard, butter and margarine for olive oil, avocado oil, steam cooking, oven and air fryer.

6. Gradually Reduce Alcohol

Start by lowering the dose you consume per week and per month so that it becomes less difficult over time.

7. Choose Your Snacks Wisely

Instead of chips, cookies or chocolates, change them for seeds, nuts, almonds and natural yogurt. This will help control your glucose levels.

8. Avoid Drinks with Added Sugar

Eliminate soda, energy drinks and juices. Change them for tea, natural water, coffee, natural lemon water or hibiscus water. Sweeten with stevia or monk fruit.

Very important: don't forget to implement physical activity — try at least 15 minutes of exercise a day, 5 times a week. Having a meal plan will help you eat the right amounts. Consult a nutrition specialist for better guidance.