4/12/2024 0 Comments Diabetic exchange chart meal plan![]() ![]() Although sweetened beverages are a huge source of added sugars, they're not the only culprit. Cut Added Sugars: Sticking to sugar-free drinks like water and seltzer while cutting back on added sugars from soda, sweetened tea and juice can improve blood sugars.If you're trying to lower your blood sugars, cutting back on carb portions while upping your protein tends to make a big difference. Not only does protein keep us full, it slows the breakdown of our food which means fewer blood sugar spikes. ![]() Eat More Protein: When it comes to diabetes, most people focus on carbohydrates and sugar but it's important to remember your protein.Aside from its positive impact on blood sugars, fiber has a ton of other health benefits so it's a good nutrient to focus on. You'll find fiber in whole grains, beans and lentils, nuts, seeds and fruits and vegetables. Because it's not digested, we process fiber-rich meals more slowly and are less likely to have blood sugar spikes. Focus on Fiber: Fiber is a type of carbohydrate that isn't broken down into sugar.To improve your numbers, opt for whole grains, watch your carb portions and be sure to fill up your plate with plenty of protein and lower-carb nonstarchy vegetables. Carbohydrates-even those that are naturally sugar-free, like rice or pasta-turn into sugar when we eat them, which raises our blood sugars. Lower Your Carbs: It's a myth that people with diabetes need to completely avoid carbohydrates, but cutting down can improve your blood sugars.Plus, the produce is local and sourced directly from the farm so there's no middle man, which means lower prices. Consider a CSA: Although they often require a deposit up front, CSAs (Community Supported Agriculture), often called farm shares, are a great option if you're trying to up your produce intake.Opt for Store Brands: When making this grocery list, we chose store-brand items whenever possible, as they tend to be less expensive than their name-brand counterparts.Although it takes more time, slicing and dicing at home can save some serious money. Prep at Home: While pre-cut fruit and prepped vegetables (like pre-washed lettuce or baby carrots) can certainly have their place, don't forget that you're paying for the produce and the prep work.( See More: 10 Best Diabetes-Friendly Foods to Buy at Costco) Nuts, beans, grains and spices tend to work well for stocking up. Buy in Bulk: If you have the option, purchase in bulk at the grocery store or big-box stores to save money.It reduces impulse buys, so we only take home the items we actually need. Shop with a List: It's not new information, but shopping with a grocery list really can save a lot of money. ![]()
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