Diabetics have to be selective when it comes to diet. The “friends” in this study guide are recommended for any diabetics’ diet and the “foes” 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 necessarily be worth it.
FRIEND
- Black coffee or with sugar substitute or low-fat milk option
- Unflavored tea
- Unflavored water
- Sparkling water
- Wine (small amounts)
- Light beer
FOE
- Flavored coffees/lattes
- Coffee with sugar and/or cream
- Sweetened tea
- Soda
- Energy drinks
- Regular beer
- Dessert wines
Protein
Beef, chicken, fish, pork, turkey, and seafood, are good protein choices for everyone.
However, diabetics should try to trim the fat from their protein selections.
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.
FRIEND
- Fish and seafood
- Poultry (breast meat if possible)
- Eggs
- Plant based options like beans, nuts or tofu
FOE
- Deep fried fish
- Deep fried tofu
- Poultry with skin
- Pork Bacon
- Fried meats
Starches
According to the CDC, people with diabetes should get about 45% of their calories from carbs. Making smart carb choices is vital to balancing a diabetic’s diet. Here’s a look at some good and not-so-good starch choices:
FRIEND
- Whole grain products with no added sugars
- Brown rice
- Oatmeal
- Quinoa
- Millet
- Baked sweet potatoes
FOE
- White rice
- White flour
- White bread
- Sugary cereals
- French fries
Dairy
In an effort to keep blood sugar levels “low” as it pertains to dairy is the way to go. If you’re looking to break away from this philosophy, keep your portions small to better help manage your diabetes.
FRIEND
- Skim milk
- 1% Milk
- Yogurt (low fat)
- Cottage cheese (low fat)
- Sour cream (low fat)
FOE
- Whole milk
- Half and half creamer
- Ice cream
- Yogurt
- Cottage cheese
- Sour cream
Whether friend or foe, a diabetic’s guide to healthy eating is about finding the best balance.
