If you have diabetes, eating healthy is super important. But guess what? It’s not that different from what everyone should be doing to stay healthy. The American Diabetes Association (ADA) says that folks with diabetes should follow the same guidelines as everyone else: Eat lots of fruits, veggies, whole grains, beans, and low-fat dairy products.
Understanding Carbs
One thing to keep an eye on is your carb intake. Carbs are in foods like bread, pasta, rice, and sweets. For most people with diabetes, about 45% to 55% of their calories should come from carbs each day.
But not all carbs are the same. It’s best to choose carbs that are good for you, like veggies, whole grains, and fruits. Try to steer clear of the not-so-good ones, like sugary drinks, candy, and white bread. Those can make your blood sugar shoot up fast and may not be good for your heart either.
The Lowdown on Fiber
Foods like veggies, fruits, and whole grains are not just good for you because they’re full of vitamins and minerals — they’re also packed with fiber. Fiber is like a superhero for your body because it slows down how fast your blood sugar goes up after eating.
There are two types of fiber: insoluble fiber, which is in whole grains, and soluble fiber, found in beans, peas, oats, and certain fruits. Soluble fiber is especially great because it can help make your body more sensitive to insulin, the hormone that helps control your blood sugar. Eating plenty of fiber is also good for your heart, which is super important for folks with diabetes.
In a nutshell, if you have diabetes, focusing on healthy carbs and getting enough fiber can make a big difference in keeping your blood sugar in check and your body healthy.