Salinas Valley Medical Clinic Diabetes Diet Assistance
Perhaps the most important aspect of living with diabetes is choosing the
right foods to eat. With your body incapable of processing sugar on its
own, you have to remain vigilant about the balance of blood sugar and
insulin in your body. Changing your dietary habits can be tough in the
beginning, but once the habits sink in it becomes second nature. Here
you will find some basics for creating a diabetes diet. If you would like
additional assistance from a trained nutritionist, visit the endocrinology
center at Salinas Valley Medical Clinic.
Starting Your Diabetes Diet
Did you know there is nothing you cannot eat with diabetes? While you will
need to monitor your sugar intake, you absolutely do not have to cut it
out of your diet entirely. You can still enjoy all your favorite foods,
albeit more conservatively. One of the first thinks you will want to learn
is how to feel fuller while eating less. Switching to a high fiber diet
is a great way to do this. Start switching out white breads and rice for
whole grain options, and look for other foods with high fiber counts.
Feel fuller by eating less. Try working the following into your diet:
- Whole wheat pasta
- Wheat bread
- Brown rice
- Sweet potatoes
- Leafy greens
There is a surprisingly high amount of sugar in white bread and other products
made with yeast. Consuming these items can raise your blood sugar fast
and limit the other foods you will be able to eat that day. Try to plan
your day’s diet ahead of time so you aren’t forced to give
up something you were looking forward just because you indulged in white
Pick the Right Foods
Spend some time researching foods that help you better manage diabetes.
There are numerous options that don’t have a huge impact on your
blood sugar. Find a few that you enjoy as this will make it easier to
eat things you like without worrying about the consequences.
Great foods for controlling diabetes:
Cinnamon – This spice is a great way to add a sweet flavor to food without significantly
raising blood sugar. There is very little sugar in cinnamon, but you should
be sure to check the nutrient information to make sure extra amounts have
not be added.
Beans – Not only are they high fiber, beans also contain substantial amounts of
protein, and could replace meat as your primary source of the nutrient.
Unlike meat, there is no saturated fat in beans, and they have the added
bonus of high potassium concentrations. Virtually every type of bean is
a great source of protein, giving you numerous options to change things
up from time to time.
Tomatoes – There is numerous ways to prepare them, and in almost every iteration you
still receive essential vitamins and nutrients. Try to avoid salt, and
use extra virgin olive oil (EVOO) as a flavoring in salad. EVOO is good
for your heart, and combining it with tomatoes is an easy way to keep
your heart in good standing.
Berries and yogurt – blueberries, strawberries, blackberries, all of these are great sources
of antioxidants and vitamins. Mix berries with your yogurt, and you have
additional nutrients and fiber without much sugar. Again, check the nutrient
label on your yogurt to ensure excessive sugars have not been added.
Nuts – You will need to cut back on snacking with diabetes, but if you ever feel
the urge try to stick to notes. Nuts and seeds are very filling and contain
tons of healthy nutrients.
Diabetes & Alcohol
Alcohol can raise your blood sugar quickly, meaning moderation is essential
when you have diabetes. It is dangerous to become inebriated with diabetes,
as the side effects of inebriation and hypoglycemia are similar, making
it difficult for you, or the people around you to realize you need medical
attention. The American Diabetes Association (ADA) recommends no more
than 1 drink a day for women, 2 drinks a day for men. 1 drink, according
to the ADA is a 12 oz. beer, 5 oz. wine, or 1.5 oz. hard alcohol (gin,
vodka, tequila, etc.).
Diabetes education courses are offered through the Salinas medical system.
Reach out if you need help creating a new diet for diabetes.