{"id":15020,"date":"2020-05-26T17:49:52","date_gmt":"2020-05-26T17:49:52","guid":{"rendered":"https:\/\/www.healthymale.com\/squad\/?p=15020"},"modified":"2020-05-26T17:49:52","modified_gmt":"2020-05-26T17:49:52","slug":"friend-or-foe-a-diabetics-study-guide-to-healthy-eating","status":"publish","type":"post","link":"https:\/\/www.healthymale.com\/blog\/diabetes\/friend-or-foe-a-diabetics-study-guide-to-healthy-eating\/","title":{"rendered":"Friend or Foe: A Diabetics Study Guide To Healthy Eating"},"content":{"rendered":"<p><span style=\"font-weight: 400\">Diabetics have to be selective when it comes to diet. The \u201cfriends\u201d in this study guide are recommended for any diabetics\u2019 diet and the \u201cfoes\u201d are not entirely off-limits but they should be used in moderation.<\/span><\/p>\n<h3><b>Drinks<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Read the labels and watch what you are choosing to put into your body. The risk-reward may not necessarily be worth it.<\/span><\/p>\n<p><b>FRIEND<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Black coffee or with sugar substitute or low-fat milk option<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Unflavored tea<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Unflavored water<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Sparkling water<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Wine (small amounts)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Light beer<\/span><\/li>\n<\/ul>\n<p><b>FOE<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Flavored coffees\/lattes<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Coffee with sugar and\/or cream<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Sweetened tea<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Soda<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Energy drinks<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Regular beer<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dessert wines<\/span><\/li>\n<\/ul>\n<h3><b>Protein<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Beef, chicken, fish, pork, turkey, and seafood, are good protein choices for everyone.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">However, diabetics should try to trim the fat from their protein selections.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Often overlooked is protein from plant-based options like beans, nuts, or tofu. These options provide fiber and nutrients not found in animal-based products.<\/span><\/p>\n<p><b>FRIEND<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Fish and seafood<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Poultry (breast meat if possible)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Plant based options like beans, nuts or tofu<\/span><\/li>\n<\/ul>\n<p><b>FOE<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Deep fried fish<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Deep fried tofu<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Poultry with skin<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Pork Bacon<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Fried meats<\/span><\/li>\n<\/ul>\n<h3><b>Starches<\/b><\/h3>\n<p><span style=\"font-weight: 400\">According to the <\/span><a href=\"https:\/\/www.cdc.gov\/diabetes\/managing\/eat-well\/diabetes-and-carbohydrates.html\"><span style=\"font-weight: 400\">CDC<\/span><\/a><span style=\"font-weight: 400\">, <\/span><span style=\"font-weight: 400\">people with diabetes should get about 45% of their calories from carbs. Making smart carb choices is vital to balancing a diabetic\u2019s diet. Here\u2019s a look at some good and not-so-good starch choices:<\/span><\/p>\n<p><b>FRIEND<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Whole grain products with no added sugars<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Brown rice<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Oatmeal\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Quinoa<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Millet<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Baked sweet potatoes<\/span><\/li>\n<\/ul>\n<p><b>FOE<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">White rice<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">White flour<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">White bread<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Sugary cereals<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">French fries<\/span><\/li>\n<\/ul>\n<h3><b>Dairy<\/b><\/h3>\n<p><span style=\"font-weight: 400\">In an effort to keep blood sugar levels \u201clow\u201d as it pertains to dairy is the way to go. If you\u2019re looking to break away from this philosophy, keep your portions small to better help manage your diabetes.<\/span><\/p>\n<p><b>FRIEND<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Skim milk<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1% Milk<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Yogurt (low fat)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Cottage cheese (low fat)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Sour cream (low fat)<\/span><\/li>\n<\/ul>\n<p><b>FOE<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Whole milk<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Half and half creamer<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ice cream<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Yogurt<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Cottage cheese<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Sour cream<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Whether friend or foe, a diabetic\u2019s guide to healthy eating is about finding the best balance.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Diabetics have to be selective when it comes to diet. The \u201cfriends\u201d in this study guide are recommended for any diabetics\u2019 diet and the \u201cfoes\u201d are not entirely off-limits but they should be used in moderation. Drinks Read the labels and watch what you are choosing to put into your body. The risk-reward may not [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"footnotes":""},"categories":[753],"tags":[714,723],"class_list":["post-15020","post","type-post","status-publish","format-standard","hentry","category-diabetes","tag-diabetes","tag-diet"],"_links":{"self":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/15020","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/comments?post=15020"}],"version-history":[{"count":0,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/15020\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/media?parent=15020"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/categories?post=15020"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/tags?post=15020"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}