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10 tips to eat well with diabetes
1. Think whole
Use brown rice and wholemeal pasta. Look for 100% whole-wheat flour and breads, and other whole grains such as oats and barley.
Try to consume at least 8 grams of fiber per meal, especially when you eat foods high in carbohydrates. It will help you to control your blood sugar level, to feel full and to be good for your heart's health.
3. Replace some carbohydrates with good fat
Monounsaturated fats (nuts, avocados, olive oil and canola oil) can help lower blood sugar. Simply avoid the huge portions so as not to ingest too many calories.
4. Eat foods that do not increase blood sugar
Good choices that are not likely to cause a large increase in their levels include lean meat, chicken, fish, avocado, vegetable salad, eggs and cheese.
5. Go Lean
Choose recipes with less saturated fat
6. Check the fine print
Does your recipe explain what are the calories, carbohydrates, fiber and fat? Then, all you have to do is stick to the suggested serving size and you will know exactly what you get.
7. Think of vegetable fat
Make canola oil or olive oil your preferred ingredients. Both are rich in monounsaturated fats. Canola oil also has healthy omega-3 fatty acids for the heart.
8. Make salads easier
Get ready to make it super simple to pull together.
9. Cut the dessert
With a few knife chops, you can turn some pieces of fruit into a beautiful fruit salad.
10. Beat your drink
If plain water is not appealing, you can try a flavored (but not sweetened) gaseous water. Or have a non-calorie tea or coffee as the perfect finish for your home-cooked meal.
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