Endocrine Research Society

Everything we eat can influence what happens to our blood sugars. Therefore, it's important to be aware of what we eat to help optimize our sugars and take control of our diabetes. Below are several key food groups that we want to look out for when choosing what to buy next time at the grocery store:

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1. Fruits and Vegetables

Fruits and vegetables are high in vitamins and minerals. Leafy vegetables such as broccoli, kale, and Chinese greens are often low in calories and carbohydrates. Fruits are naturally much higher in sugars. Eating fruits whole helps ensure you get your much needed daily fiber without the extreme sugar spikes from the juice alone. 

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2. Grains

Grain products such as bread, rice, oats, and barley are an important part of a healthy diet. Choose whole grain products such as brown rice, whole wheat bread, quinoa instead of white bread, rice, or products high in sugar to help control your blood sugars.

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3. Meat and Protein Alternatives

Protein is the building block of strong muscles and are important for feeling satisfied after a meal. When choosing what meats to consume, leaner cuts of pork and beef, along with skinless chicken and fish are lower in cholesterol and more heart healthy. Soy products such as tofu and legumes such as beans, peas and lentils are also high in protein and low in fat.

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4. Dairy

Diary products are high in calcium for strong bones and contain high levels of nutrients. When purchasing dairy products, aim to purchase those lower in milk fat and lower in sugar.

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5. Snacks

The best diet is one that is sustainable. Eat snacks such as desserts, chips, and sweets with moderation. It's very easy to overconsume snacks due to their high sugar and sodium levels. However, it's extremely important to exercise control over how much we are snacking, as the calories, fats and sugars can have a very strong impact on our weight and glycemic control.