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They're flexible to use both raw and cooked, making them easy to incorporate into your daily diet. Try it! Swap beans for the meat in tacos or your favorite chili recipe.ĭark leafy greens like spinach and kale have very low glycemic index values, as well as many beneficial nutrients like fiber and Vitamin C. They're a great alternative to meat when it comes to meeting your protein needs. They're packed with vitamins and minerals and are a very good source of fiber, too. Or add a cup of blueberries to your smoothie.īeans, especially kidney, pinto and black beans, are an excellent choice for those with diabetes.
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Try it! Take a half-cup of fresh blueberries (or defrosted, frozen blueberries) and spoon over plain, unsweetened yogurt. In addition, they contain other important nutrients such as vitamin C and magnesium and serve as a fantastic and filling mid-day snack. One cup of raw blueberries contains nearly 4 grams of fiber, which is 14% of the daily recommended fiber amount. You’ll find blueberries to be a great option, especially if you use the glycemic index - a rating system that measures how much specific foods increase blood sugar levels - to guide your diabetes nutrition. In a study of men with type 2 diabetes, consuming one cup of blueberries daily for eight weeks was associated with improved hemoglobin A1C and triglycerides. The evidence on the health benefits of eating blueberries is compelling. Try it! Top a bowl of unsweetened Greek yogurt with some berries and nuts. Choose unsweetened Greek yogurt for low sugar content and high protein. It's full of good bacteria to maintain a healthy gut and contains protein to help manage hunger and maintain muscle - factors that can indirectly contribute to managing your blood sugar. Probiotic yogurt is a great choice for managing blood sugar levels and in one study was shown to lower fasting blood sugar and hemoglobin A1C among those with type 2 diabetes.