Healthy eating to manage diabetes

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You may worry that having diabetes means going without foods you enjoy. The good news is that you can still eat your favorite foods, but you might need to eat smaller portions or enjoy them less often.

The key to eating with diabetes is to eat a variety of healthy foods from all food groups, in the amounts your meal plan outlines. Many diabetic patients also need to manage their hight blood pressure, if that's you then the DASH diet might be particularly beneficial to you.

DASH stands for Dietary Approaches to Stop Hypertension. In addition to promoting blood pressure control, this eating pattern has been shown to improve insulin resistance, hyperlipidemia, and even overweight/obesity, all good things when you have diabetes.

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How to follow DASH diet

1. Limit salt in your menu

2. Add more vegetables and fruits to your diet

3. Substitute white bread with whole grain

4. Go for fat-free or low-fat dairy products

5. Eat more fish and white meats such as chicken and turkey and lower consumption of red meats

6. Add beans and nuts* to your daily menu

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When following DASH, it is important to choose foods that are:

-Rich in potassium, calcium, magnesium, fiber and protein

- Low in saturated fat

- Low in sodium

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As you cut back on processed, high-sodium foods, you may notice that food tastes different. It may take time for your palate to adjust. But once it does, you may find you prefer the DASH way of eating.

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Helpful tips

Try these recipes designed for better heart health. You might be surprised how delicious healthy eating can be. Go to the online recipes page by clicking the image below.

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* Do not consume foods you might be allergic to. Consult with your doctor before altering your diet or starting DASH diet.

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Source: The American Heart Association and the Mayo clinic, The American Heart Association and the National Institute of Diabetes and Digestive and Kidney Diseases

Nothing in this article should be considered medical advice. Ask your doctor if you have any questions. In a case of medical emergency call 911.

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