Living with Diabetes, What Should I Eat?

Did you know there are more than 3 million cases of type 2 diabetes in the US documented every year? With this condition your body either produces too much insulin or it resists insulin. I have many clients that come to me wanting to get off of their medications but in order to do that there must be glycemic control through your food choices and physical activity is very important! So move your body!

With diabetes, your Excuse Free nutrition plan will consist of nutrient dense, low fat, plant based meals to improve insulin sensitivity and glycemic control! The timing of your meals is essential for spreading out your nutrient intake and distributing carbohydrates throughout the day for energy. Skipping meals should NEVER be an option.

Also, do not go 4 hours without food. You want to keep your blood glucose levels regular.

Clients with diabetes are advised to limit their intake of cholesterol.Did you know that cinnamon can help improve your blood sugar and lipid levels? About 1/2 teaspoon daily can lower blood glucose, cholesterol, and improve insulin sensitivity.

Here are ways to incorporate cinnamon:

  • Steel cut oats w/teaspoon cinnamon

  • Baked apple slices w/teaspoon cinnamon

  • Baked sweet potato w/teaspoon cinnamon

What are the TOP foods that help regulate blood sugar levels?

  • Salmon

  • lentils

  • quinoa

  • black coffee

  • spinach

  • broccoli

  • kale

  • cinnamon

  • oats

  • walnuts

  • Garlic

What are the WORST foods for diabetics?

These foods spike your sugar…

  • Fruit Juice

  • Chips

  • Candy

  • Store bought smoothies

  • Processed lunch meat

  • Frozen meals

  • Flavored water

  • Raisins

  • Pancakes and syrup

  • French Fries

  • White bread

  • Whole Milk

  • Bacon

  • Pastries

  • Pretzels

Take the step to being in charge of your diabetes and start your journey to a healthier you!

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