How Can I Make My Diabetic/ Pre-Diabetic Diet Better?

 
Here are some tips to help make positive adjustments to your diet if you are Diabetic or Prediabetic.
 
Avoid Sugar and Sugar Sweetened Beverages:
We all love a good dessert, but overindulgence can cause imbalance in your diet and high blood glucose. Look for low sugar or sugar free desserts and beverages. Try using sugar substitutes like Coconut sugar or Monk fruit in place of regular sugar. Other substitutes you can try are Sugar Alcohols
 (be careful of gas, stomach cramping and/or diarrhea), Equal (Aspartame), Stevia, Sweet N Low (Saccharin), Splenda, or Acesulfame K.
 
Sodium: Limit to 2300mg or less.  If you have heart disease or kidney disease, your sodium may be more restricted.  Look for Salt free seasonings, also, use garlic powder, onion powder, celery, etc. instead of Celery salt, garlic salt, etc. 
 
Proteins: always include protein in each meal. Even plant-based proteins are great choices to include in meals.  Choose lean proteins like fish, egg whites, chicken and poultry. Limit red meats (beef, pork, veal and lamb) to a few meals per week. Wild game, however, can be used more often because the meat is lean. Other protein sources are nuts and seeds, beans and peas. Limit nuts and seed intake because they can also additional calories and fat to the diet.
 
Eat a balanced diet that contains carbs, protein and healthy fats. Eat foods like, legumes, whole grains, a variety of fruits and vegetables and low-fat milk and dairy products. Also, include nuts and seeds in small amounts.  Also, keep carbs balanced throughout the day.  The amount of carbohydrates you eat is individualized... not everyone requires the same amount of carbs.
 
It is good to follow a vegan or vegetarian diet or even include vegan or vegetarian meals from time to time if you regularly eat meat. Either way, ensure you get enough protein.  Some great vegan protein choices are soy and soy-based foods, beans and lentils, and quinoa. Depending on the type of vegetarian you are, you can enjoy low-fat dairy products like cottage cheese, milk and Greek yogurt.  If you eat poultry, you can have chicken, eggs, or turkey. If you eat seafood, you can eat fish and shellfish.
 
There are so many choices you can make to create exciting, healthful meals. Always know that you have many options to have an enjoyable lifestyle filled with great food.