To keep diabetes in check, you need to eat well. That means choosing healthy foods and portion sizes so that you can control both your weight and blood sugar levels. The first step: Learn what’s good for you, says diabetes educator Emmy Suhl, MS, RD, CDE, of Joslin Diabetes Center in Boston. “There’s no such thing as a diabetes diet,” Suhl says. “The best diet for someone with diabetes is your basic, healthy diet.”

Carbohydrates

 Every diet should include some carbohydrates, which provide energy to help power your body. But look for healthy carbs that won’t cause your blood sugar to spike. “A lot of carbohydrates are very healthy, such as fruits, vegetables, milk, yogurt, and legumes,” Suhl says. “Try to avoid as much as possible refined and/or heavily processed carb

• ohydrates.” Suhl’s quick tips:Eat whole grains such as barley and brown rice rather than white rice and white-flour pasta
• Look for packages that say 100% whole grain.
• Eat fruits rather than drink fruit juice, even if it’s 100% juice.

 Protein

Your body needs protein to build and maintain bone, muscles, and skin and to perform a host of other bodily functions. As with carbs, make a point to choose healthy sources of protein. “Your best choices are lean meats like chicken, low-fat dairy, and fish and shellfish,” Suhl says. “All are much healthier than proteins from four-legged animals.”

• Skip steaks and other meats you can eat rare—they have more fat than other meat.
• Salmon’s a great choice, but all fish contain protein.

 Dairy

 Milk, cheese, yogurt, and other dairy products provide protein, calcium, and other nutrients, but they can also contain a lot of fat. “I would recommend 1%,” Suhl says. “You want some fat in your diet, but you don’t want dairy fat. You want fat from healthier sources.”

• Go Greek. Greek yogurt has more protein and fewer carbs than regular yogurt. Look for a nonfat variety.
• Eat plain yogurt and add fresh fruit, such as berries.

 Fat

While your diet must include some fat, focus on healthy sources such as plant-based fats, Suhl says. Animal fats contribute to heart disease, a particular danger for people with diabetes.

• Eat avocados and nuts for healthy fats.
• Even healthy fats have lots of calories, so eat them in moderation.

By Matt McMi

Hamro Doctor