Healthy food choices are a critical component of diabetes care. Choosing the correct foods and avoiding others will help patients keep their blood sugar in check and reduce the side effects that occur with wide fluctuations in blood sugar. Diet is also important for keeping other factors such as weight, cholesterol, and blood pressure within healthy ranges. General Diabetic Diet Recommendations Snack between meals (every 3-4 hours) to avoid overeating at meal time Increase fiber intake, which improves blood sugar control and helps lower cholesterol Use plate method 1/2 plate vegetables 1/4 plate bread, pasta, rice, potato 1/4 plate meat, poultry, fish Foods to Eat with Diabetes Lean meats Fish Vegetables Beans Whole grains Non-fat dairy Fruits (in moderation due to high sugar content) Nuts (in moderation due to high-fat content) Foods to Avoid with Diabetes High in sugar (high glycemic load) Simple carbohydrates (high glycemic index) High saturated fat foods Highly processed foods Diabetes Diet Guide Overview When thinking of diabetes in terms of diet, always think “wholesome.” Including foods that contain fiber, low-fat proteins, heart-healthy fats, slowly absorbed carbohydrates, and as little added sugar as possible. This guide will help you understand what constitutes a healthy meal for those following a diabetic diet.

Bone broth is among one of the top new trendy health foods. Celebs such as Gwyneth Paltrow swear that bone broth is the fountain of youth for glowing skin and vitality. Others state that bone broth helps protect the joints and boost the immune system. While a recent topic of conversation, bone broth is nothing new. Healers have been using broths from animal bones to promote heath and overcome illness for years. When presented with the concept of bone broth however, your initial reaction may range from mild confusion to pure disgust. “You want me to boil a pot of bones? Do I look like a caveman?” The claim : Bone broth is not only full of healthy minerals, but has collagen which is needed for bone formation, plump skin, and healthy GI tract. Those who will benefit most from bone broth/ collagen include: Osteoporosis Leaky gut Want younger looking skin Have a cold or flu How to make bone broth : Add chicken, beef, or fish bones in a pot of water with a small amount of vinegar and let simmer for 6-10 hours. While some enjoy the taste of bone broth as is, adding vegetables and meat to your broth will make a tasty soup.  Filtered water is preferred over tap water for boiling.

The fact that vegetable juice has made an appearance in the American diet is great because as we all know, most Americans do not consume their 6 servings of vegetables per day. Most vegetable juices provide loads of vitamins. When consumed as a supplement to meals or in place of products like soda and energy drinks, vegetable juice is a smart addition to a well-balanced meal plan. Fruit juice can be healthy, but in general is very high in sugar so it’s better to eat your fruits or add a small amount to your vegetable drink for additional flavoring. Large amounts of fruit juice increases risk for Diabetes and weight gain . The problem with cold press juicing, which has become so popular, is it takes out all the fiber . So while you may be getting the vitamins in the vegetables you are missing the fiber, which promotes digestion and is needed to lower cholesterol, blood pressure, and blood sugar. In addition, it is the fiber which helps you feel full longer and can promote weight loss . Juice without fiber will not only be digested quickly causing a spike in blood sugar, but leaves you feeling hungry much sooner. One can purchase a magic bullet blender or nutribullet for anywhere from $50-150.

A lot of people refer to white carbs such as white bread and pasta as “bad foods,” but what is it that makes them so unhealthy? White carbs or “white foods” are any form of baked goods made with flour that is processed and dyed. Processed flour is produced by stripping the wheat plants of the outermost bran and germ layers and only using only the inner endosperm layer. This is not beneficial because the outer fibrous layer of the wheat plant, which gives brown foods like whole wheat bread their tan color, is a healthy part of the plant. Fiber allows for slower digestion, which results in a lower spike in blood sugar and longer satiety. These “white” products like bread, pasta, desserts, and syrups contain high amounts of sugar and are often fattening, which increases the risk for diabetes type 2 and obesity. Unfortunately, these white carbohydrates are also delicious and addictive. It is easy to eat a whole plate of cookies or a whole basket of bread, as the flavors can often be satisfying. Bread and other baked goods fill the stomach without letting you feel full, making it easy to overindulge in certain foods. What are “Good” Carbohydrates?

While the phrase “breakfast is the most important meal of the day” what makes breakfast the most important meal of the day isn’t as well known. Many studies over the years have shown that breakfast is linked to high performance, high energy, and better metabolism. The body naturally likes to fast and eat at certain times, and by skipping breakfast, we are forcing our metabolisms and dietary habits to take a shift. Breakfast is the most important meal of the day as it can offer more energy, muscle strength, bone strength, thought clarity, brain power, and physical fitness. Why Lack of Breakfast is Bad Without enough intake of fruits, dairy, grains, proteins, and other nutrients, you can be left to feel empty and lethargic all day. After a long night of sleep, blood sugar in your body is often low. You need to replenish it right away in order to feel healthy and energized. Missing breakfast can affect your concentration, energy levels, mood, weight loss/weight gain, metabolism, digestion, and more. Why Breakfast is Important There are a multitude of ways in which breakfast is important for your overall health and well-being: Breakfast kickstarts your metabolism. It helps your body’s blood sugar levels go back to normal, putting your body into full working condition for the rest of the day.