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Treat Diabetes in 3 steps

Updated: Aug 29, 2018

1. Increase your consumption of fibers: vegetables, fruits, whole grains, legumes, and dairy products.

Goal: 25-35 g per day of fiber. The goal must be reached progressively as a sudden large intake may cause negative gastrointestinal effects.

  • Eat hot cereals such as steel cut oats

  • Have some whole grain bread for lunch

  • Reduce your intake of potatoes. Eat more brown rice, bulgur, barley, or quinoa

  • Choose whole grain pasta instead of pasta made from refined flour

  • Substitute meat 1 to 2 times a week for beans and legumes.

  • Include a variety of fruits and vegetables in your meals daily

2. Decrease your intake of any other carbohydrates as the contains added fat, sodium and sugars.

  • Stay away from trans fat. It was banned from the FDA, ensure such ingredient is not in your food

  • Saturated fat should be less than 7% of your total calories

  • Switch to monounsaturated fat such as olive, peanut or canola oil, avocado, nuts or fatty fish.

3. Use non-nutritive sweeteners

  • Use plant-based sweeteners such as Stevia

  • Stay away from fructose or glucose.

  • Moderate your intake of alcohol

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Jun 26, 2018


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