Foods to Welcome Onto Your Plate
Now that we’ve talked about what to be mindful of, let’s focus on the wonderful, nourishing foods you can embrace! Building a diet that supports stable blood sugar is all about enjoying a rich variety of whole, unprocessed foods. Think of your plate as a colorful canvas.
Fill half of it with non-starchy vegetables. These are your nutritional powerhouses—low in carbs and calories but bursting with vitamins, minerals, and fiber. Wonderful choices include leafy greens like spinach and kale, broccoli, cauliflower, bell peppers, zucchini, and asparagus. They add bulk to your meals, helping you feel full and satisfied.
Devote a quarter of your plate to lean protein. Protein is essential for maintaining muscle mass as we age, and it helps slow the absorption of sugar into the bloodstream. Excellent sources include skinless chicken or turkey, fish like salmon and cod, eggs, beans, lentils, and tofu.
The final quarter of your plate can be for high-fiber carbohydrates. These are your slow-burning fuels. Think of a small portion of quinoa, brown rice, sweet potato, or a slice of true 100% whole-grain bread. Low-glycemic fruits like berries, cherries, and plums also fit beautifully into a diabetes-friendly diet.
And don’t forget healthy fats! Fats help with satiety and are crucial for brain health. Incorporate sources like avocado, nuts, seeds, and olive oil into your daily meals. A balanced plate like this provides steady, long-lasting energy and keeps your body in harmony.
