Too many people have diabetes these days, don’t you think? For some Veterans, diabetes is the result of exposure to Agent Orange or other toxic substances. Whatever the reason, having diabetes can mean watching what you eat as well as how much.
The VA Health Care Center puts out some excellent fact sheets on a variety of topics, and one of those topics is about how to eat healthy when you have diabetes. Some of their suggestions include:
- Eat three meals a day. Skipping meals and cause blood sugars to drop. Eat your meals at about the same time every day, about 4 to 5 hours apart.
- Limit the sugar and sweets you eat. I know this one is hard for a lot of us, but it’s important to limit the sugar you eat. Try diet soda, water, Crystal Light or unsweetened tea instead of sweetened beverages. Use sugar substitutes instead of sugar.
- Watch your carbohydrates. Carbs affect blood sugar levels. Eat 45 to 75 grams of carb per meal based on your weight goals. Healthy sources of carbohydrates include whole fruits, whole grain breads, cereal, and crackers, starchy vegetables such as corn, peas, potatoes, lentils, sweet potatoes, and winter squash. Use reduced fat or fat-free milk and yogurt. Eat whole grain pasta, rice, and beans. Unhealthy sources of carbs include desserts, candy, ice cream, doughnuts, cookies, or pies. Be aware that some “sugar-free” or “no sugar added” foods are still made with sugar alcohol and may raise your blood sugar.
- Reduce the amount of fat foods you eat, such as fried foods, bacon, sausage, cold cuts, sour cream, cheese, egg yolks, stick margarine, butter, and whole milk.
- Increase the amount of non-starch vegetables you eat. Examples are asparagus, cucumbers, tomatoes, broccoli, green beans, yellow squash, cabbage, onions, zucchini, carrots, spinach, and lettuce.
- Eat more fiber, at least five servings of fruits and vegetables each day.