Nutrients and Fiber Count
The best eating plan for people with diabetes has two goals: control blood sugar and protect your heart. It should fuel you with key nutrients and plenty of fiber — 30-38 grams for men and 21-25 grams for women. Build your meals with whole foods — all colors of vegetables, fruits, whole grains, healthy proteins, and unsaturated fats. This approach can help you lose weight, too, which is often a must to manage diabetes. Here are standout choices to keep meals tasty and heart healthy.
Legumes
Fiber lowers blood sugar, and legumes are a great way to get it in your diet. Besides black, white, kidney, navy, and other beans, try lentils and dry split peas, which cook without a pre-soak. A cup of cooked legumes every day can lower your A1c and cut your risk of heart disease by easing your blood pressure, resting heart rate, and levels of the blood fats called triglycerides. They can also lower your risk for stroke.
Oats
Fiber comes in two forms: the insoluble fiber in whole grains and the soluble fiber in legumes and oats. Soluble fiber helps lower blood sugar and cholesterol to protect your heart. The less processed the oats, the more nutrients they have, so choose rolled or steel cut oats over instant.