How do the foods I eat affect my blood sugar levels?
The sugar in your blood comes from certain foods called carbohydrates, or "carbs." Foods that are high in carbs include candy and sweets, sodas, breads, tortillas, and white rice. The more carbs you eat, the higher your blood sugar level will be.
What foods should I eat if I have diabetes?
Eating the right foods for diabetes means eating a variety of healthy foods from all the food groups:
Fruits and vegetables
Whole grains, such as whole wheat, brown rice, barley, quinoa, and oats
Proteins, such as lean meats, chicken, turkey, fish, eggs, nuts, beans, lentils, and tofu
Nonfat or low-fat dairy, such as milk, yogurt, and cheese
What foods should I limit to control my blood sugar?
To keep your blood sugar under control, you may need to cut back on foods and drinks that are high in carbs. This doesn't mean that you can never enjoy them. But you will need to have them less often or in smaller amounts. The high-carb foods and drinks you should limit include:
Sugary foods, such as candy, cookies, cake, ice cream, sweetened cereals, and canned fruits with added sugar
Drinks with added sugars, such as juice, regular soda, and regular sports or energy drinks
White rice, tortillas, breads and pasta - especially those made with white flour
Starchy vegetables, such as white potatoes, corn, and peas
How do I know how much to eat?
A great way to learn portion sizes is by using the plate method. The plate method is a simple, visual way to make sure you get enough nonstarchy vegetables and lean protein while limiting the amount of higher-carb foods you eat that have the highest impact on your blood sugar.
Start with a 9-inch dinner plate (about the length of a business envelope):
Fill half with nonstarchy vegetables, such as salad, green beans, broccoli, cauliflower, cabbage, and carrots.
Fill one quarter with a lean protein, such as chicken, turkey, beans, tofu, or eggs.
Fill one quarter with carb foods. Foods that are higher in carbs include grains, starchy vegetables (such as potatoes and peas), rice, pasta, beans, fruit, and yogurt. A cup of milk also counts as a carb food.
Are nutrition labels important?
Understanding the Nutrition Facts label on food items can help you make healthier choices. The label breaks down the amount of calories, carbs, fat, fiber, protein, and vitamins per serving of the food, making it easier to compare the nutrition of similar products.
How do I read a nutrition label?
Check the serving size first.
Total Carbohydrate shows you types of carbs in the food, including sugar and fiber.
Choose foods with more fiber, vitamins, and minerals.
Choose foods with lower calories, saturated fat, sodium, and added sugars.
Avoid trans fat.
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