My Diabetic Diet & The Family History Revealed

Diabetic Diet Do’s and Dont’s

So it has been a little over a week since my diagnosis of Type 2 Diabetes and after last Friday’s post, I’ve had so many people reach out to me on social media. One of the most important contacts was from my cousin, Trish, on my father’s side.

​​​​​​​She informed me, that yes, diabetes was and still is very prevalent on my father’s side; my grandmother went blind, an uncle had his leg amputed and another uncle died from complications of diabetes so this just got serious for me because I ain’t going out like that!

Looking back on what I knew briefly about my father and knowing that he died from a massive heart attack while reading in a library I have to assume that it was also attributed to undiagnosed diabetes.

I do want to thank everyone who have been sending me tips about some good foods to eat as well as others to avoid. I have been trying to be good and last week wasn’t bad, so below is my Diabetic Diet and what I expect going forward.

Sunday Shopping at ACME

Sunday is my normal shopping day and it took a bit longer to get it done because now I am constantly reading the labels.

Friday night family “Pizza Night” wasn’t bad as I ordered the “Protein Plate” from Pat’s Select and it was quite good with more than enough grilled chicken to make two meals.

Protein Plate from Pat’s Pizzeria

According to the American Diabetes Association, this is what we should be eating to stay healthy.

  • Fruits and vegetables
  • Lean protein foods
  • Less added sugar
  • No Trans Fats

Diabetes Superfoods

Beans

Kidney, pinto, navy, or black beans are packed with vitamins and minerals such as magnesium and potassium. They are very high in fiber too.

Dark Green Leafy Vegetables

Spinach, collards, and kale are dark green leafy vegetables packed with vitamins and minerals such as vitamins A, C, E, and K, iron, calcium and potassium.  These powerhouse foods are low in calories and carbohydrates too. Try adding dark leafy vegetables to salads, soups and stews. 

I love colorful salads

Citrus Fruit

Grapefruits, oranges, lemons and limes or pick your favorites to get part of your daily dose of fiber, vitamin C, folate and potassium.

Sweet Potatoes

A starchy vegetable packed full of vitamin A and fiber. They are also a good source of vitamin C and potassium. 

Craving something sweet? Try a sweet potato in place of a regular potato and sprinkle cinnamon on top.

Berries

Which are your favorites: blueberries, strawberries or another variety? Regardless, they are all packed with antioxidants, vitamins and fiber. Berries can be a great option to satisfy your sweet tooth and they provide an added benefit of vitamin C, vitamin K, manganese, potassium and fiber. 

Tomatoes

The good news is that no matter how you like your tomatoes, pureed, raw, or in a sauce, you’re eating vital nutrients like vitamin C, vitamin E and potassium.

Fish High in Omega-3 Fatty Acids

Omega-3 fats may help to reduce the risk of heart disease and inflammation. Fish high in these healthy fats are sometimes referred to as “fatty fish.” Salmon is well known in this group. Other fish high in omega-3 are herring, sardines, mackerel, trout, and albacore tuna. Choose fish that is broiled, baked or grilled to avoid the carbohydrateand extra calories that would be in fish that is breaded and fried. The American Diabetes Association Standards of Medical Care in Diabetes 2017 recommends eating fish (mainly fatty fish) twice per week for people with diabetes. 

Baked Salmon, Fresh String Beans and Cauliflower
Baked Salmon, Fresh String Beans and Cauliflower

Nuts

An ounce of nuts can go a long way in getting key healthy fats along with helping to manage hunger. In addition, they offer magnesium and fiber. Some nuts and seeds, such as walnuts and flax seeds, are a good source of omega-3 fatty acids.

Whole Grains

It’s the whole grain you’re after. The first ingredient on the label should have the word “whole” in it. Whole grains are rich in vitamins and minerals like magnesium, B vitamins, chromium, iron and folate. They are a great source of fiber too. Some examples of whole grains are whole oats, quinoa, whole grain barley and farro.  

Milk and Yogurt

You may have heard that milk and yogurt can help build strong bones and teeth. In addition to calcium, many milk and yogurt products are a fortified to make them a good source of vitamin D. More research is emerging on the connection between vitamin D and good health. Milk and yogurt do contain carbohydrate that will be a factor in meal planning when you have diabetes.  Look for yogurt products that are lower in fat and added sugar.

I love cheese but know it’s not good, but this Chao was amazing!

Common Non-starchy Vegetables

The following is a list of common non-starchy vegetables:

  • Amaranth or Chinese spinach
  • Artichoke
  • Artichoke hearts
  • Asparagus        
  • Baby corn
  • Bamboo shoots
  • Beans (green, wax, Italian)
  • Bean sprouts
  • Beets
  • Brussels sprouts
  • Broccoli
  • Cabbage (green, bok choy, Chinese)
  • Carrots
  • Cauliflower
  • Celery
  • Chayote
  • Coleslaw (packaged, no dressing)
  • Cucumber
  • Daikon
  • Eggplant
  • Greens (collard, kale, mustard, turnip)
  • Hearts of palm
  • Jicama
  • Kohlrabi
  • Leeks
  • Mushrooms
  • Okra
  • Onions
  • Pea pods
  • Peppers
  • Radishes
  • Rutabaga
  • Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
  • Sprouts
  • Squash (cushaw, summer, crookneck, spaghetti, zucchini)
  • Sugar snap peas
  • Swiss chard
  • Tomato
  • Turnips
  • Water chestnuts
  • Yard-long beans

I have been given a lot of information and resources which I plan on reading on the treadmill as I have increased my workout routine because DIABETES CAN’T BULLY ME!!

7 thoughts on “My Diabetic Diet & The Family History Revealed

  1. Kudos to you for getting up-to-date on a diabetic diet. Thanks for the thorough list of foods. While I don’t have diabetes yet, it runs in my family and my dad also had heart disease so I’m always trying to watch my carbs, it’s so hard because I love carbs. I wish you health and happiness and you adjust to your new life journey.

    1. Thank you Judy, it was definitely a shocked to be diagnosed but I have to do what I have to do and I am trying to used to the new eating habits and hope to continue documenting on my blog to help others.

  2. Juicing fresh fruits and vegetables (Sweet potatoes and cabbage + Broccoli w/ Granny Smith Green Apples) is one of many ways to overcome diabetes.

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