Beans and legumes filled with Soluble fiber, lean proteins and complex carbohydrates been a great for joy when creating your balance meal plan.Beans can ba an easy addition to meals, if you select the canned variety when shopping, choose can beans that are low sodium and be sure to rinse them off before preparing.
- Black beans
- Navy beans
- Garbazo or chickpeas
- Soybean
- Kidney beans
- White beans
- Pinto beans
- Lima beans
Whole grain high fiber, like whole grain, can not only help reduce the risk of developing diabetes. Hearth healthy foods like steel cut oats are high in fiber which actually help alow glucose abosorption. Because they are carbohydrates, keep portion size in mind as they will still raise your glucose.
- Oatmeal, steel cut
- Whole grain pasta
- 100% whole grain wheat bread
- Brown or wild rice (not parboiled or instant)
Lean proteins are indispensable for the growth and maintenance of every cell in body. When eaten as part of a balance meal, they keep your blood sugar level steady while providing the protein your body needs. Some portion such as salmon, also reduce your risk of heart disease by providing Omega-3s. Best prepration tips : baked, broiled, grilled, roasted, or stew.
Salmon
- Cat fish
- Cod
- Tilapia
- Beef
- Pork
- Egg white
- Turkey
- Chicken
- Seafood
- Tofu
Dairy products are great source of protein and naturally contain high-quality carbohydrates. As an added bonus, many of these foods are calcium rich. Be mindful of additions like fruit in yogurt, as they may be full os sugar. Reading labels is very important.
- Yogurt choose in high protein and low in carbohydrates and sugar.
- Choose milk (consider using unsweetened almond or coconut milk)
- Cotton cheese
- Sour cream
Incorporate
Nut and seeds into your diet. they are low carbohydrate addition to your favorite meal. Nuts contain healthy fat, like monos unsaturated fats, as well ad nutrients like maganesium andOmega-3 fattyacids. Add them to your meal or use them instead ofcrutons on your salad for healthier crunch.
- Almond
- Pumpkin seeds
- Walnuts
- Flax seeds
- Chia seeds
- Cashews
- Brazil nuts
- Peanuts
- Pitachios
Non-strachy vegetables are great source of vitamins , minerals, fiber, and even protein. They do contain some carbohydrates, but not enough to significantly raise your blood sugar. They are integral to a healthy meal plan. Use them to round out your meals. Keep frozen variety on hand, or low sodium/ no sodium canned option for quick additions to your meals, best preparation tips eat raw, steamed, grilled or roasted.
- Broccoli
- Spinish
- Collard green
- Mushroom
- Peppers
- Onions
- Kale
- Arugula
- Asparagus
- Baby corn
- Bean sprouts
Fruit are high in fiber make a great option to help curb a sweet tooth. Stick with whole fruit, ratherthan juice as the naturally occurring fiber in fruit helps slow your body’s absorption of carbohydrates, fruits can also provide your body with antioxidants and nutrients. Opt for lower glycemic potions like berries and be caution of ripe banana which have high sugar content.
- Blueberries
- Raspberries
- Blackberries
- Apple
- Peaches pears
- Unsweetened frozen fruits
Getfit 21
