This Christmas you will have food placed before you. You will have to decide what to put on your plate. If you have Type 2 Diabetes, what can you eat while still maintaining your blood sugar at the correct level?
A Type 2 Diabetes diet does not mean you have to give up things you love. You can still enjoy a wide range of foods. The best diabetes diet is one that is well balanced. You should eat healthy carbohydrates, fats and proteins. Your ultimate goal is to keep your blood sugar level in your target range so that you don’t create big swings and produce diabetes symptoms.
As you make your plate, fill half of it with non-starchy vegetables. The rest of your plate should contain small portions of protein, low-fat dairy, fresh fruits and healthy fats. Some good proteins low in saturated fat are fish and turkey. For the vegetarians, you can substitute beans for the meats. When choosing grains make sure they are whole. Wild rice, quinoa, and whole grain breads and cereals contain fiber which is beneficial for digestive health. Whole grains also contain healthy vitamins, minerals, and phytochemicals.
Plain nonfat Greek yogurt is a healthy and versatile dairy option. There are only 6 to 8 grams of carbohydrates in a single serving. You can add berries and enjoy it as a dessert or for breakfast. The yogurt can be used in recipes as a replacement for sour cream which is high in saturated fat.
The non-starchy vegetables that can take up half of your plate are leafy greens, broccoli, cauliflower, asparagus, and carrots. Each of these is low in carbohydrates and high in fiber and other nutrients. Mashed potatoes should not be placed on your plate but try mashed cauliflower as a replacement.
Christmas time means you are surrounded by sweet desserts and unfortunately, there is no way to put those on your plate but you can substitute your craving for sweets with fresh fruits. They also provide you antioxidants and fiber. Berries are a great fruit option because often the recommended portion sizes are generous.
This Christmas when partaking in a holiday buffet there are still many foods you can put on your plate and stay within your Type 2 Diabetes diet.
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