Question: Hi my name is Mona, and I would like to know how to control diabetes.
What foods do I have to avoid and what food is good for me? Which fruits are good and not good? I know sugar is not good, but I think I need some sweet, or not? Do I have to totally stop sweet? What nuts is good for me? I heard almonds and walnuts are very good. Figs and dates, good or bad? Cheese is good or bad? Meat, chicken, beef is good? What about yogurt can I eat? Seafood fish and shrimp . . . good or bad? I know all vegetable and lentils are good for me.
I will appreciate if you can reply to my question as soon as possible.
Thanking in advance,
I commend you in taking steps towards finding ways to take control your diabetes. . . And every step you make towards “Healthy Eating” pays off in the way you feel now, and in your future health!
You ask what foods are “good” and which foods are “bad” and I have to say that perhaps there is no such thing as an “all good” or “all bad” food. What matters most is finding balance and moderation in all the food choices you make.
With that being said, it is important to know that the very best foods for anyone to eat are foods in their natural state, as close to the way “Mother Nature” made them as possible, with as much variety as possible. Foods eaten in their natural state are packed with essential nutrients that are often lacking in processed “ready to eat” foods. And, because your body requires nutrients to metabolize and utilize any kind of food that is eaten, your reserve nutrient stores become depleted very quickly if everything you eat is “nutrient poor.” So if you find yourself eating nutrient deficient foods a lot of the time, it’s like taking money from your retirement account. . . You might get away with it for a little while, but not for long!
In answer to your specific questions:
Fruits of any kind are an excellent source of Vitamin C, and many other essential nutrients, yet drinking a 12 oz glass of orange juice is like eating 4 or 5 oranges, without the benefit of the fiber found in fresh oranges. Bananas are a great source of Potassium, but half a medium sized banana is one serving. . . And, most of us don’t stop with half a banana! So, moderation in how much you eat, and eating fruits in their natural state is most important.
Sugar can be life saving if your blood sugar is low and needs a boost . . . but it is important to remember that the sweet is often very concentrated and nutrient deficient, so sugary foods should be eaten in small portions, at the time of a meal that does not contain a lot of other Carbohydrate or starchy foods.
Nuts of any kind are an exceptionally good source of protein and other beneficial nutrients and oils . . . but raw is better than processed, watch out for the salt, and a handful is enough!
Figs and dates, and other dried fruits are excellent sources of many micro nutrients and fiber . . . but watch out for the carbohydrates. Find out what a serving size is, and portion out what you eat.
Cheese can be an excellent source of protein and calcium . . . when eaten in moderation, but too much adds up on the calorie and fat intake!
Beef, Chicken, and Fish are a good source of protein as well . . . yet it is best to eat lean without excess fat that can clog your blood vessels.
Yogurt is great . . . but look at the label so you know how much sugar has been added, and eat in moderation. And watch for yogurt that has added Fiber and Probiotics which are necessary for a healthy digestive system.
Seafood and shrimp can be healthy when eaten in moderation, prepared without deep frying, and obtained from a pollution free environment.
And, YES, vegetables are always great . . . of every color and shape . . . but watch out for starchy vegetables such as corn and potatoes which can be high in carbohydrates . . . and try to eat them fresh or lightly steamed or stir fried . . . to avoid added fat and carbohydrate from fried and battered veges, or excess salt that is added to canned vegetables.
Legumes such as lentils are always an excellent choice, high in protein and fiber . . . just watch out for added sugar, starch, and salt!
Finally, learn all you can about every food you eat, so you can learn to make healthy food choices
Best to you in your journey for control!