What's ailing you: Type 2 diabetes
Beans
Why they're good: Whether they're kidney, pinto or navy,
beans provide a winning combination of high-quality carbohydrates, protein and
fiber that helps stabilize your body's blood sugar levels and keeps hunger in
check. (People with type 2 diabetes have trouble keeping their blood sugar
levels stable because their bodies can't produce or properly use insulin, which
helps move glucose from your bloodstream into your cells.)
Eat up! Have beans as often as you can. Protein-rich beans
and lentils are a smarter side dish than carb-filled pasta, rice or potatoes.
Turn chickpeas (garbanzo beans) into a crunchy snack. Pat cooked beans dry,
sprinkle with paprika, cumin or other spices, and roast in a 400°F oven for 20
to 25 minutes or until lightly browned and crunchy.
Egg whites
Why they're good: Egg whites are the perfect base for a
diabetes-friendly meal because they're low-calorie (17 calories apiece) and
rich in high-quality protein, so they can help keep your weight and blood sugar
level on an even keel. And they’re cholesterol-free, since all the cholesterol
is in the yolk.
Eat up! Aim to have at least three or four egg-based meals a
week. An omelet with 4 egg whites (or 1 whole egg plus 2 or 3 egg whites),
plenty of vegetables and some reduced-fat cheese for breakfast will set you up
for a day of even-keeled blood sugar.
Nuts
Why they're good: Nuts — all types, including peanuts,
walnuts, pistachios, pecans and cashews — are primarily composed of
heart-healthy fats and protein, two ingredients that keep blood sugar stable by
slowing down the rate at which your body absorbs carbohydrates. Nuts also
contain monounsaturated fat and, in some cases, omega-3s, both of which improve
cholesterol and triglyceride levels. Since having type 2 diabetes also puts you
at a higher risk for heart disease, nuts are a win-win.
Eat up! Snack on an ounce (one small handful) of your
favorite nut daily — they all contain healthy fats.
