What foods are good to eat?
Hinds, McDonna MD
Whole Grains :
1/3 cup brown rice or wild rice
1/2 cup whole wheat past
1 slice whole wheat or grain bread
3/4 cup high fiber cereal or dry 1/4 cup steel cut oats
1/2 English muffin
Fruits and vegetables :
1/2 cup sweet potatoes
1/2 cup cooked veggies, like squash, green beans, cauliflower, carrots, and cabbage
1 cup raw veggies or salad
1 small apple or orange per meal
1/2 cup unsweetened fruit juice
1 ounce lean beef, pork, skin removed chicken (size of your hand ) and fish
Low fat cheese or lunch meat
1/2 cup cooked beans - black, kidney, chick peas or lentils
1 whole egg
Bacon, sausage, hot dogs and processed snacks
Starches that are not whole grain:
White rice, white potatoes, French fries, pasta, white bread, sugary cereals, instant oatmeal, baked goods, pastries, cookies, candy bars, croissants
The drinking green tea on avregular basis ..:
There’s a wealth of research on how green tea may help with weight loss and thus help people with type 2 diabetes get their blood sugar under control. It depends on the variety, but a plain cup of green tea from a steeped bag contains 0 calories, according to U.S. Department of Agriculture nutrition data. That means it’s a great alternative to sugary and caloric sodas and energy drinks.
“When you lose weight, you increase your insulin sensitivity and will have a lower blood sugar level,” says Sandra Arevalo, MPH, RDN, a certified diabetes educator based in Hilton Head, South Carolina, and spokesperson for the American Association of Diabetes Educators. A study published in the Journal of Research in Medical Sciences looked at different doses of green tea in 63 people with type 2 diabetes. Researchers found that drinking 4 cups per day was linked to weight loss and lower blood pressure.
Toby Smithson, RDN, CDE, author of Diabetes Meal Planning and Nutrition for Dummies, explains that the catechins in green tea help reduce the effects of insulin resistance by decreasing the digestion and absorption of carbohydrates. (Catechins are a type of antioxidant.) A study published in September 2014 in the Iranian Journal of Medical Sciences suggests that drinking green tea regularly — participants drank a 150-milliliter infusion three times per day for four weeks — had a positive effect on insulin resistance in people with diabetes and increased their HDL ("good") cholesterol levels. An infusion of 3 grams (g) of tea leaves in 5 ounces of water is stronger than a regular cup of green tea (2 g of tea leaves brewed in 8 ounces of water), but Smithson, who is also based in Hilton Head, South Carolina, says it’s possible to get the same benefits listed in the study by drinking several cups of regular green tea per day. But, she points out, green tea alone is unlikely to control blood sugar and cholesterol levels — you’ll need to eat a balanced diet that’s low in added sugars, simple carbohydrates, and saturated fat and monitor your numbers regularly.
I was told around 60 carbs per meal and around 15 or so per snack in between meals... Every Dr/Diabetic Educator has their own recommendation. Ask them if you're unsure.
Do not skip your breakfast : meals. “In our society, people skip breakfast and are too busy at work to eat lunch,” says Sethu Reddy, MD, MBA, chief of the Adult Diabetes Section at Joslin Diabetes Center in Boston. “They get home at 6 p.m. and are starving.” What happens next? An all-out feast that can spike blood sugar and also lead to weight gain.
"Instead of a binge at the end of the day, eat three meals throughout it to help keep your blood sugar levels in the normal range and maintain a healthy weight," says Dr. Reddy. Skipping breakfast, in particular, can negatively affect blood sugar levels for the rest of the day, according to a study in the July 2015 issue of Diabetes Care. Participants with diabetes who skipped breakfast had lunchtime blood sugar levels that were 37 percent higher than when they had eaten breakfast, and their blood sugar levels remained elevated at dinnertime.