Diabetic Foods To Avoid pdf

We felt it was important to include a list of diabetic foods to avoid. Mainly because there are foods out there that tend to mask themselves as being really healthy when they actually aren’t. These are foods that have a high glycemic index and can elevate blood sugar levels and create insulin resistance over time. Please be aware of these foods when grocery shopping or when stocking your pantry.

Veggies and Fruits

½ Plate portion of vegetables and fruit, where the majority (approx. 75%) is made up of veggies and the rest is of fruit.

Healthy Fats

On your plate ¼ portion should consist healthy fats, oils, nuts, seeds, cheese, pasteurized eggs, fatty fish (salmon, mackerel, herring, sardines, anchovies) , grass-fed animals

Protein

On your plate ¼ plate portion should also consist of organic, grass-fed meat, pasteurized eggs, fermented foods, cheese, fatty fish and tuna, shellfish, legumes, greek yogurt, nuts and seeds.

Water

Have as much as you want before, during and after meals.

Herbs & spices

You can use as much or as little of these that you want; there is no restriction as to how much you are allowed to use.

Dairy & dairy alternatives

There should not be an emphasis on dairy or its alternatives. And if you can, try and have more plant-based milk instead whenever the option is available.

Supplements

There are many supplements that can be taken to help those with prediabetes, and type 2 diabetes. Some include but are not limited to psyllium husk, cinnamon, chromium, magnesium, thiamine etc.

However, before taking these supplements please talk to your doctor and see if they are right for you. Certain supplements can interact with your medication or be affected by other conditions you may have.
Measuring foods



Below is a helpful way to use your fingertips to your advantage when trying to eyeball the appropriate portions sizes for particular types of foods.

How to Measure Portion Size at your Fingertips:

1 cup of fruit or 1 medium size fruit = Fist
1 ounce of meat or cheese = Entire length of thumb
3 ounces of meat, poultry, or fish = Palm of hand
1-2 ounces of nuts or seeds = Cupped hand
1 tablespoon = Tip of thumb
1 teaspoon = Tip of finger