Healthy food for Diabetes

Healthy food for Diabetes

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Ok please dont shoot the messenger

dont have to eat less, just right

I guess we all know what we should and shouldn’t eat and its getting harder each day as the papers, television and scientists are always contradicting themselves about what’s good, bad etc.

As an example I went round to my dads home some time back and caught him eating pizza, I asked him why he was eating this crap when his blood sugars were through the roof… and you know what he said… it’s got vegetables on it! I just shook my head and then realised that my Dad was so ignorant about diet and what he should and shouldn’t eat and I also realised as a normal person my views were not much better.

As consumers were inundated with advertisements, commercials, false advertising and advise about what’s good for us and whats not and as a health professional it really makes me angry because at the end of the day these companies don’t care about our health… they care about our money!!!

If your diabetic or just looking for some foods to avoid…. below Ive compiled a list of foods that you should definetly avoid if possible. Ive kept it as simple as I can as like I said it’s nice to be given some plain, unbiased advice for once!

For Diabetics:

This list contains high amounts of fat, carbs, sodium and calories.

As we all know eating these products (especially in excess) can cause high cholesterol, high blood pressure, heart disease, uncontrolled blood sugar, and weight gain.

However it’s not all doom and gloom and ill also put in some alternatives so dont get to depressed yet and hang in there with me

Diabetes and Breads, Grains, and Other Starches

Your body needs carbs to function. But you want to choose wisely. Use this list as a guide.

Worst Choices

  • fries
    Fried white-flour tortillas
  • Cereals with little whole grain and lots of sugar
  • White bread
  • French fries
  • Processed grains, such as white rice
  • Whole-grain flours, such as whole wheat flour
  • Whole grains, such as brown rice
  • Cereals containing whole-grain ingredients and little added sugar
  • Whole-grain bread
  • Baked sweet or white potato or baked steak chips (Larger chips, less fat)
  • Whole-grain flour or corn tortillas
  • Corn, popcorn or products made from corn


Most vegetables contain fiber and are naturally low in fat and sodium (unless they are frozen or from cans, check the sugar content, especially if they’re in sauces).

Worst Choices:

  • Canned vegetables with lots of added sodium
  • Vegetables cooked with lots of added butter (a really big no, no )cheese, or sauce

Best Choices:

  • Fresh vegetables, eaten raw or alternatively (which is my favourite) lightly steamed, roasted, or grilled
  • Low sodium or unsalted canned vegetables
  • Lettuces, greens, kale, spinach, arugula
  • Plain frozen vegetables, lightly steamed

Fruits and Diabetes

A lot of people make this mistake and don’t realise that most fruits have more carbohydrates than vegetable and also a lot of natural sugar.They also have lots of vitamins, minerals, and fiber

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They are naturally low in fat (except for avocados) and sodium (good for diabetics).

Worst Choices:

  • Canned fruit with heavy sugar syrup
  • Chewy fruit rolls
  • Sweetened applesauce
  • Fruit punch, fruit drinks, fruit juice drinks! I’ve highlighted this as it is a major problem for some people and they are under the delusion that becasue it says its fruit juice, it will be ok. My god NO. Please please check the sugar content first as some of these so called fruit drinks have so much sugar it should be illegal!
  • Regular jam, jelly, and preserves (unless portion is kept small, we all need a little treat in moderation)

Best Choices:

  • Plain frozen fruit or fruit canned in fruit juice
  • Fresh fruit
  • Sugar-free or low-sugar jam or preserves
  • No-sugar-added applesauce
  • 100% fruit juice

Diabetes and Meat and Other Protein

This category includes beef, chicken, fish, pork, turkey, seafood, beans, cheese, eggs, nuts, and tofu.

Best Choices:

  • healthyfood
  • Lower-fat cuts of meat, such as top sirloin
  • Turkey bacon
  • Low-fat cheeses
  • Skinless breast of chicken or turkey
  • Baked, broiled, steamed, or grilled fish
  • Tofu lightly sautéed, steamed, or cooked in soup
  • Beans
  • Eggs
  • Nuts

Worst Choices:

  • Fried meats
    fried chicken
    Higher-fat cuts of meat, such as ribs
  • Pork bacon
  • Regular cheeses
  • Poultry with skin
  • Fried fish
  • Fried tofu
  • Beans prepared with lard

Dairy and Diabetes

This group includes milk and foods made from milk, such as yogurt and sour cream. Milk has a lot of proteins and minerals, including calcium.

Worst Choices:

  • Whole milk
    Regular yogurt
  • Regular cottage cheese
  • Regular sour cream
  • Regular ice cream
  • Regular half-and-half

Best Choices:

  • 1% or skim milk
    healthy yogurt
    Low-fat yogurt
  • Low-fat cottage cheese
  • Low-fat or nonfat sour cream
  • Frozen low-fat, low-carb yogurt
  • Nonfat half-and-half

Diabetes and Fats, Oils, and Sweets

Eating too much of these kinds of foods can lead to weight gain which then makes it harder to keep diabetes under control as my dad found out!

Best Choices:

  • Light salad dressings
  • Baked snacks, such as baked potato chips, baked corn chips, puffed rice, or corn snacks, in small portions
  • Vegetable oils, non-hydrogenated butter spreads, margarine
  • Reduced-fat mayonnaise, ketchup, salad cream etc

Worst Choices:

  • Fried snacks such as crisps
  • Butter
  • Regular mayonnaise
  • Regular salad dressings
  • Butter popcorn and Diabetes

Some drinks have lots of carbs but very little nutrition. Others may be a better choice most of the time.

Drinks and Diabetics

Worst Choices:

  • Fizzy drinks
  • Beer/alcohol, fruity mixed drinks, dessert wines
  • Sugary tea
  • Coffee with sugar and cream
  • Flavored coffees and chocolate drinks
  • Energy drinks

Best Choices:

  • Water, unflavored or flavored sparkling water
  • Light beer, small amounts of wine or non-fruity mixed drinks
  • Unsweetened tea (add a slice of lemon)
  • Coffee, black or with added low-fat milk and sugar substitute
  • Plain coffee and hot chocolate

This is not an exhaustive list and if you need more advise it’s always practical to go see your GP and he can refer you to a diabetic expert!

Hope it helped and if you need some advise on sugar free deserts, meal plans or dieting advise please check on my other pages, Thanks Damon

most people are as happy as they decide to be