November is National Diabetes Month. Eating right is the key to control diabetes. This Infographic offers tips for eating out without risking your blood sugar level.

1. Whattoeat,and
whatNottoEatDiabetes
dietguidelines
Peoplewithdiabeteshavenearlydoubletheriskofheartdiseasesandare
atagreaterriskofdevelopingmentalhealthdisorderssuchasdepression.
Butmostcasesofdiabetesarepreventable.
Ifyou’retryingtopreventorcontroldiabetes,yournutritionalneedsare
virtuallythesameaseveryoneelse,sonospecialfoodsarenecessary.
We’vecomeupwiththisinfographicfilledwithtipstohelpyoumake
healthierfoodchoices.
ThesehealthyeatingtipsaregeneralandcanhelpyoumanageyourThesehealthyeatingtipsaregeneralandcanhelpyoumanageyour
bloodglucose(sugar),bloodpressureandcholesterollevels.Theycan
alsohelpyoumanageyourweightandreducetheriskofdiabetes
complications.
Youmustavoidsugaratallcosts.
Youcanenjoyyourfavoritetreatsaslongasyou
planproperlyandlimithiddensugars.Dessert
doesn’thavetobeofflimits,aslongasit’sapartof
ahealthymealplan.
Introduction
MythsandFactsaboutDiabetesandDiet
Remember,theGoalistoReduceBellyFat!!
DiabetesDiet-Here’sthePlan
facts
Myths
Youhavetocutdownoncarbs.
Thetypeofcarbohydratesyoueataswellasservingsize
isthekey.Focusonwholegraincarbsinsteadofstarchy
carbssincethey’rehighinfiberanddigestedslowly.
facts
Myths
You’llneedspecialdiabeticmeals.
Theprinciplesofhealthyeatingarethe
same—whetherornotyou’rediabetic.Expensive
diabeticfoodsgenerallyoffernospecialbenefit.
facts
Myths
Ahigh-proteindietisbest.
Studieshaveshownthateatingtoomuchprotein,
especiallyanimalprotein,mayactuallycauseinsulin
resistance,akeyfactorindiabetes.Ahealthydietincludes
protein,carbohydrates,andfats.Ourbodyneedsallthree
tofunctionproperly.Thekeyisabalanceddiet.
BeingoverweightorobeseisthebiggestriskfactorforType-2Diabetes.Youareatan
increasedriskofdevelopingdiabetesifyouare:
Adiabeticdietdoesn’thavetobecomplicatedand
youdon’thavetogiveupallyourfavoritefoods.The
firststeptomakingsmarterchoicesistoseparatethe
mythsfromthefactsabouteatingtopreventor
controldiabetes.
ChooseHigh-Fiber
Carbohydrateshaveabigimpactonyourbloodsugarlevels—morethanfatsand
proteins.Limitrefinedcarbohydrateslikewhitebread,pasta,andrice,
aswellassoda,candy,packagedmeals,andsnackfoods.
And,WhataboutSweets?
Ifyouhavediabetes,youcanstillenjoyasmallservingofyourfavorite
dessertoften,butnotquiteoften.Thekeyismoderation.
Somefatsareunhealthyandothershaveenormoushealthbenefits,soit’s
importanttochoosefatswisely.
HowtoCutDownonSugar?
BeCarefulaboutAlcohol
ChooseFatsWisely
WaystoReduce
UnhealthyFatsandAddHealthyFats
EatatRegularly
SetTimes
GetMoreActive
Whiterice
Whitepotatoes
(includingfriesandmashedpotatoes)
Regularpasta
Whitebread
Sugarybreakfastcereal
InstantoatmealInstantoatmeal
Cornflakes
Corn
Brownorwildrice,ricedcauliflower
Sweetpotatoes,yams,cauliflowermash
Whole-wheatpasta,spaghettisquash
Whole-wheatorwhole-grainbread
High-fiber,low-sugarcereal
Steel-cutorrolledoats
Low-sugarbranflakesLow-sugarbranflakes
Peasorleafygreens
Aswithanyhealthyeatingprogram,adiabeticdietismoreaboutyour
overalldietarypatternratherthanobsessingoverspecificfoods.Aimto
eatmorenatural,unprocessedfoodandavoidpackagedand
conveniencefoods.
Healthyfatsfromnuts,oliveoil,fish
oils,flaxseeds,oravocados
Transfatsfrompartially
hydrogenatedordeep-friedfoods
Packagedandfastfoods,especially
thosehighinsugar,bakedgoods,
sweets,chips,desserts
Whitebread,sugarycereals,
refinedpastasorrice
Processedmeatand
redmeat
Low-fatproductsthathave
replacedfatwithaddedsugar,
suchasfat-freeyogurt
Fruitsandvegetables—ideallyfresh,
themorecolorfulthebetter;whole
fruitratherthanjuices
High-fibercerealsandbreadsmade
fromwholegrains
Fishandshellfish,organicchickenor
turkey
High-qualityproteinsuchaseggs,
beans,low-fatdairy,and
unsweetenedyogurt
Awomanwithawaist
circumferenceof35inches
ormore
Amanwithawaist
circumferenceof40inches
ormore
facts
Myths
Eatmore
Avoidthese Trythesehigh-fiberoptions
Eatless
Reduceyourcravingsforsweetsbyslowly
reducingsugarinyourdiet.
Addsomehealthyfattoyourdessert:Fatslows
downthedigestiveprocess,meaningbloodsugar
levelsdon’tspikeasquickly.Thinkhealthyfats,such
aspeanutbutter,ricottacheese,yogurt,ornuts.
Eatsweetswithameal:Whenyoueatthemalong
withotherhealthyfoodsaspartofyourmeal,your
bloodsugarwon’triseasrapidly.
Savoreachbite:Makeyourindulgencecountby
eatingslowlyandpayingattentiontotheflavors
andtextures.You’llenjoyitmore.
It’seasyto
underestimatethe
caloriesandcarbsin
alcoholicdrinks,
includingbeerand
wine.Cocktails
mixedwithsoda
andjuicecanbeandjuicecanbe
loadedwithsugar.
Choosecalorie-free
mixers,drinkonly
withfood,and
monitoryourblood
glucoseasalcohol
caninterferewith
diabetesmedication
andinsulin.andinsulin.
Reducesoftdrinks,sodaandjuice:
Trysparklingwaterwithatwistoflemonorlimeinstead.
Sweetenfoodsyourself
Buyunsweetenedicedtea,plainyogurt,orunflavored
oatmeal,forexample,andaddsweetener(orfruit)yourself.
Avoidprocessedorpackagedfoods
likecannedsoups,frozendinners,orlow-fatmealsthat
oftencontainhiddensugar.
UnhealthyFats
Avoidcommercially-bakedgoods,
packagedsnackfoods,friedfood,and
anythingwithpartiallyhydrogenatedoil
intheingredients.
HealthyFats
Thehealthiestfatsareunsaturatedfats,
whichcomefromfishandplantsources
suchasoliveoil,nuts,andavocados.
Goodsourcesincludesalmon,tuna,and
flaxseeds.
Reducetheamountofsugar
inrecipesby¼to⅓.Youcanboostsweetnesswithmint,
cinnamon,nutmeg,orvanillaextractinsteadofsugar.
Startwithhalfofthedessert
younormallyeat,andreplacetheotherhalfwithfruit.
kcal
Insteadofchipsorcrackers,snackonnutsorseeds.Youcouldalso
addthemtoyourmorningcereal.Nutbuttersarealsoverysatisfying.
Useextra-virginoliveoiltodresssalads,cookedvegetables,or
pastadishes.
Commercialsaladdressingsareoftenhighincaloriesandtransfat.So
createyourownsaladdressingwitholiveoil,flaxseedoil,orsesameoil.
Aimformoderateandconsistentportionsizesfor
eachmeal.
Startyourdayoffwithagoodbreakfast.Itwill
provideenergyaswellascalmdownyourblood
sugarlevels.
Eatregularsmallmeals—upto6perday.Eating
regularlywillhelpyoukeepyourportionsincheck.
KeepaFoodDiary
Awrittenrecordhelpsyouidentifyproblem
areas—suchasyourafternoonsnackoryour
morninglatte—whereyou’regettingmorecalories
thanyourealized.
Italsoincreasesyourawarenessofwhat,why,and
howmuchyou’reeating,whichhelpsyoucutback
onmindlesssnacking.
Exercisecanhelpyoumanageyourweightandmayimproveyour
insulinsensitivity.Aneasywaytostartexercisingistowalk30
minuteseveryday.
Youcanalsotryswimming,biking,oranyothermoderate-intensity
activitythathasyouworkingupalightsweatandbreathingharder.
Enjoydairyinmoderation.
Avoidsaturatedfatfromprocessedmeats,packagedmeals,and
takeoutfood.
Insteadofjustredmeat,varyyourdietwithskinlesschicken,eggs,
fish,andvegansourcesofprotein.
SaturatedFats
Foundmainlyintropicaloils,redFoundmainlyintropicaloils,red
meat,anddairy,there’snoneedto
completelyeliminatesaturatedfat
fromyourdiet.TheAmerican
DiabetesAssociationrecommends
consumingnomorethan10%ofyour
dailycaloriesfromsaturatedfat.
Insteadoffrying,choosetobroil,bake,orstir-fry.
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PRIMARY CARE
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