Treat Diabetes in 3 steps

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