[ad_1]
Across the pond, the American Diabetes Association advises on the best fruits, milk, and protein – and more – for controlling diabetes. Besides diet, what else can you do?
All foods recommended by the American Diabetes Association “contain less saturated fat, trans fat, added sugar and sodium” than their counterparts.
Fruits
To demonstrate, a person with type 2 diabetes has an interest in eating fresh, frozen or canned fruit (no added sugars), such as:
- Apple
- Blueberries
- Orange
- Grapefruit
- Grapes
- Peaches
- Pear
- Plums
- Cherries
It would be a better choice than any other fruit, according to the American Diabetes Association.
Note that if you are using canned fruit in syrup, “drain and rinse the fruit with water to remove the extra syrup”.
Milk
When it comes to milk – whether you put a drop in a hot drink or pour it over your cereal – choose “fat-free, low-fat (1%) milk”.
Another option is unflavored soy milk; for dairy products, “plain non-fat yogurt or light yogurt” is recommended.
Protein
“The best choices are plant-based protein foods, fish, chicken, and lean meats,” said the American Diabetes Association.
READ MORE: Blood Cancer Symptoms: Three Easily Forgotten Signs Of The Disease You Need To Know
To give examples, they listed:
- Beans and lentils
- Nuts and seeds
- Fish and seafood
- Eggs and cheese
Chicken, turkey and duck are also included, but without the skin; lean cuts of: beef, lamb and pork are also acceptable.
This includes “chuck, rump roast, round, sirloin, T-shaped steak and tenderloin”.
Non-starchy vegetables
Fresh, canned, frozen and vegetable juices are all acceptable, as long as they do not contain added salt, fat or sugar.
DON’T MISS …
The best choices are:
- Asparagus
- Green beans
- Carrots
- Cabbage
- Eggplant
- cauliflower
- broccoli
- Mushrooms
- Tomatoes
- spinach
- Onion
- Peppers
All canned vegetables should be drained and rinsed with water to remove excess sodium.
Starchy vegetables
When it comes to starchy vegetables, the best choices are:
- Acorn squash
- Butternut squash
- Green peas
- Corn
- Parsnip
- Pumpkin
- Yam
- Plantain
Whole grain foods
When it comes to choosing bread, cereals and cereals, you should pay attention to the following:
- Whole wheat flour
- Whole oats / oatmeal
- Whole grains
- Corn / corn flour
- Pop corn
- Brown rice
- Whole grain rye
- Whole grain barley
- Wild rice
- Buckwheat flour / buckwheat
- Triticale
- Bulgur (cracked wheat)
- Millet
- quinoa
- Sorghum
“Choose cereals that have at least three grams of fiber and less than six grams of sugar per serving,” recommended the American Diabetes Association.
Legumes and lentils
Moving on to legumes and lentils, “black, pinto and kidney” beans are great options.
In addition, the same goes for “lentils and dry peas”, as well as “refried beans and vegetarian beans without fat”.
Fats
We must turn to “good fats”, which are unsaturated fats like omega-3, monounsaturated and polyunsaturated fats.
Examples include seeds “of avocado, olives, and seeds such as flax, pumpkin or sesame”.
Nuts are also included, such as: almonds, Brazil, cashews, hazelnuts, peanuts, pine, pecans, pistachios and walnuts.
In addition, it is best to cook with oils such as: olive, canola, corn, flaxseed, safflower, soybean and sunflower.
In addition to diet, exercise can also help manage blood sugar levels as confirmed by Diabetes UK.
[ad_2]
Source link