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Ways To Map Out Your Nutrition

Being a diabetic, it is important for you to be choosy when it comes to food. Opt for the appropriate foods to ensure your diabetes is in check. On top of everything, prefer cooking food at home rather than dining out. This is because you are able to monitor what you eat when you do this.

Here we are going to talk about a few ways to help you map out your nutrition with diabetes:

  • Consider Eating Whole

Consume brown rice and go for whole wheat pasta. It is good or diabetes to prefer complete whole wheat flour and whole wheat bread. You can also incorporate whole grains like barley and oats into your meal.

  • Fruit up your Dessert

With a few knife chopping, you can prepare an amazing fruit salad. Use a bit of lemon or orange juice to top it.

  • Fill your Tummy Up

Try to eat at least 8 grams of the fiber during every meal, particularly when it is about carbohydrate-rich foods. This assists you in diabetes management as it keeps you full for a longer period of time, and is also beneficial for the health of your heart.

Prefer eating:

  • Barley
  • Beans
  • Vegetables like sweet potatoes, Brussels sprouts, broccoli, and carrots, etc.
  • Fruits like apples, pears, and berries, etc.
  • Peas
  • Oats


  • Be Careful with your Portions

Do you know how much carbs, calories, fiber, and fat are present in your diet you are taking? Don’t worry. Just hook yourself to the recommended serving size and you are just done with it.

  • Swap Some of the Carbs with Good Fats

The monounsaturated fats such as olive oil, canola oil, nuts, and avocados are great in blood sugar regulation. All you need to take care of is eating these in moderation. You can incorporate avocado and nuts to your salads and entrees. Cook your food using olive oil and canola oil.

  • Choose your Drink Smartly

Keep a close check on the sugar, calories, and alcohol. If you don’t feel like having plain water, give a try to fizzy and flavored water that does not have any sugar. You can also enjoy calorie-free tea or coffee after having your meal.

  • Opt for Foods that do not raise your Blood Sugar

Some of the preferred options that you can incorporate in your diet comprise fish, poultry, lean meat, salad vegetables, avocados, eggs, and cheese. These are the food sources that help you balance the foods that have carbs.

  • Munch on Salads

Prepare your salad in such a way that it becomes easy for you to have it any time of the day. Take an air-tight container and store a big spinach salad in it without any dressing. It becomes easy to munch on this salad whenever you feel like while using your preferred dressing.

While keeping these tips in mind, you need to carry out your blood sugar test on regular periods using a glucometer. This is just to make sure you have stable glucose levels.

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  1. Today my fasting sugar is 132. So please give me some tips for food.

    • Hello Sourav,

      For managing diabetes one needs to take care of diet, physical activity and medication. All three factors play an important role when managing diabetes. In terms of diet, one needs to be focused about the quantity, quality and frequency of meals. Small and frequent meals are recommended. Dietary recommendations changes from person to person. But,in general a diabetic should have a diet rich in complex carbohydrates and protein with less fat.Also restrict refined cereals, sugars and trans-fat consumption.

      Hope this helps.

      Team BeatO

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