6. Fats, Oils, and Sweets

Although tempting, it’s effortless to overindulge in certain foods and gain weight, resulting in increased difficulty managing diabetes.

Best Choices

  • The following are some natural sources of vegetable fats that are beneficial for your health: nuts, seeds, and avocados. However, it’s essential to limit your portion sizes as they are high in calories.
  • Foods rich in omega-3 fatty acids like salmon, tuna, and mackerel are also recommended.
  • Furthermore, plant-based oils such as canola, grapeseed, or olive oils are healthy alternatives to animal-based fats.

Worst Choices

  • Avoid consuming anything that contains trans fats, as they are detrimental to your heart health. Always check the ingredient list for anything that contains “partially hydrogenated” ingredients, even if the label claims to have 0 grams of trans fat.
  • Large portions of saturated fats should also be limited, primarily found in animal products but also present in coconut oil and palm oil. It’s crucial to consult with your doctor to determine your limit, particularly if you have both heart disease and diabetes.

7. Drinks

Consuming your favorite drink may result in consuming more calories, sugar, salt, or fat than you intended. Therefore, it’s crucial to read the labels of the beverage to determine the ingredients and nutritional information in a single serving.

Best Choices

  • Unflavored water or flavored sparkling water.
  • Unsweetened tea with or without a slice of lemon.
  • Light beer, small amounts of wine, or non-fruity mixed drinks.
  • Coffee, black or with added low-fat milk and sugar substitute.

Worst Choices

  • Regular sodas
  • Regular beer, fruity mixed drinks, dessert wines
  • Sweetened tea
  • Coffee with sugar and cream
  • Flavored coffees and chocolate drinks
  • Energy drinks
American Diabetes Association. 
U.S. Department of Agriculture: "2015 Dietary Guidelines."


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