For diabetes, avoid sugary drinks, refined carbs (white bread, pasta, rice), processed snacks, fried foods, sugary baked goods, and unhealthy fats (trans/saturated fats), plus limit red/processed meats and high-sodium items to manage blood sugar, weight, and heart health, focusing instead on whole foods with fiber and lean protein.
Avoid high-fat dairy products and animal proteins such as butter, beef, hot dogs, sausage and bacon. Limit coconut and palm kernel oils. Trans fats. Avoid trans fats found in processed snacks, baked goods, shortening and stick margarines.
Healthy fruit choices include:
“Refined flours and sugar cause huge spikes in insulin and get absorbed quickly, which causes problems,” says Mark Hyman, author of The Blood Sugar Solution (Little, Brown and Company). Look at the whole meal instead of just individual ingredients, adds Jackie Mills, MS, RD.
Choose wholemeal, wholegrain, brown or high fibre white bread. Try to include at least 3 servings throughout the day. Aim to include these foods with 2 of your meals daily.
Diabetes-friendly fast food options
Experts advise people interested in learning how to manage type 2 diabetes without medications to adopt lifestyle changes such as a balanced diet, regular exercise, and quitting or avoiding smoking, if necessary. Weight loss can also help manage blood sugar levels in some people.
Coffee—even without sweetener. Some people's blood sugar is extra-sensitive to caffeine. Losing sleep—even just one night of too little sleep can make your body use insulin less well. Skipping breakfast—going without that morning meal can increase blood sugar after both lunch and dinner.
Fruits to avoid with diabetes
While you don't need to avoid these high glycemic fruits, you should limit or eat them in moderation: Bananas. Mangoes. Pineapple.
“The best way to reverse type 2 diabetes is to decrease your body's resistance to the actions of the insulin made by the pancreas,” she said. “For most people, this means trying to attain a healthy weight, exercising regularly, and minimizing sugars and excessive carbohydrates in your diet.”
10 Breakfasts to Help with Glycemic Control
Common fruits
To avoid hurting your skin, don't use a nail file, nail clipper or scissors on calluses, corns or warts. Don't use chemical wart removers. See your provider or foot specialist (podiatrist) to remove any of these issues. Cut your toenails carefully.
Aim for at least eight cups of water per day and try to drink a glass of water first thing in the morning.
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“Breakfast is crucial for a person who has diabetes because it helps regulate blood sugar metabolism,” says Moyer. “For people with Type 1 diabetes, the pancreas does not produce insulin, therefore it's important to eat regular meals to regulate insulin dosage accordingly.”