Living with diabetes can be tough, but healthy eating can make a big difference. What you eat affects your blood sugar, energy and overall health. Below you can find out how good can help you manage diabetes symptoms and help you feel your best.

Why what you eat matters

When you have diabetes, your body has trouble using sugar (glucose) the right way. Food gives your body energy, but some foods raise your blood sugar more than others. Choosing the right foods help keep your blood sugar steady. The American Diabetes Association (ADA) says that healthy eating is one of the most important parts of managing diabetes.

Foods that are good for you

Here are some foods that can help manage your diabetes symptoms:

• Vegetables: Try to eat lots of non-starchy veggies like broccoli, spinach, carrots and peppers.
• Whole Grains: Brown rice, oatmeal and whole wheat bread are better than white bread or rice.
• Lean Proteins: Chicken, turkey, fish, eggs, tofu and beans can help you feel full without raising blood sugar.
• Fruits: Berries, apples and oranges are good choices, just don’t eat too much in one sitting.
• Healthy Fats: Nuts, seeds, olive oil and avocado are good for your heart.

Try to drink water or unsweetened drinks instead of soda or juice. The ADA also recommends eating more plant-based proteins and high-fiber foods to help with blood sugar control and overall health.

Foods to avoid or limit

• Sugary Drinks: Soda, sweet tea and energy drinks are full of sugar.
• Sweets and Desserts: Candy, cookies and cakes should be saved for special occasions.
• White Bread and Pasta: These can raise blood sugar quickly.
• Fried Foods: These are high in unhealthy fats and calories.
• Processed Snacks: Chips, crackers and fast food often have too much salt, sugar and fat.

Some foods can make your blood sugar go up too fast. By moderating these kinds of foods, you can help to manage your diabetes better. The ADA’s current guidelines also say to avoid foods that are high in added sugars and refined carbs.

Tips for healthy eating

• Eat Regular Meals: Don’t skip meals. Try to eat at the same times each day.
• Watch Portions: Use smaller plates and bowls to help control how much you eat.
• Read Labels: Look at food labels to check for sugar, carbs and fat.
• Drink Water: Water is the best drink for staying hydrated without adding sugar.

Stay active

Eating well is just one part of managing diabetes. The Centers for Disease Control and Prevention (CDC) recommends aiming for at least 30 minutes of physical activity most days of the week. This can be walking, dancing, biking or even gardening – anything that gets you moving and makes you feel good.

Visit Clinicas

Managing diabetes is a team effort.  At Clinicas del Camino Real, Inc. you can talk to your Primary Care Services doctor or our Health Education team about making a meal and exercise plan that works for you. Small changes can lead to big results. Book an appointment today to start managing your diabetes healthily.