STEP TO HEALTH health page suggests some food groups for diabetics to eat and avoid. You can take notes to change your daily menu.
Foods to eat
Vegetables: Bitter melon, spinach, kale, arugula, lettuce, squash, radishes, collard greens, Swiss chard, turnip greens, tomatoes, cucumbers, green bell peppers, eggplant, green beans, Brussels sprouts, broccoli, cabbage, red cabbage, celery, cauliflower, bok choy, onions, scallions, dill and chives.
Fruits: Apple, cantaloupe, banana (one medium), avocado, kiwi, lemon, lime, orange, grapefruit, tangerine, pear, plum, strawberry, blueberry and gooseberry.
Grains: Oats, wheat, millet, amaranth, quinoa, barley, sorghum, whole wheat bread and whole wheat pasta.
Protein: Skinless chicken breast, wild-caught fatty fish, eggs, lentils, beans, sprouts, mushrooms, soybeans and tofu.
Dairy: Low-fat milk, homemade ricotta cheese, plain yogurt, buttermilk and cottage cheese.
Nuts: Almonds, walnuts, pistachios in shell, pine nuts and macadamia nuts, sunflower seeds, flax seeds and melon seeds.
Fats and oils: Olive oil, avocado and rice bran, sunflower butter, almond and peanut butter (in moderation).
Herbs and spices: rosemary, thyme, coriander, fennel, star anise, cardamom, cinnamon, cloves, ginger, garlic, cumin, nigella seeds, carom seeds, black and white pepper, saffron, nutmeg, coriander powder, turmeric, paprika, and cayenne pepper.
Beverages: Water, fenugreek infused water, fresh fruit juice, vegetable juice, unsweetened tea or coffee.
Foods to avoid
Starchy vegetables: Sweet corn, potatoes, sweet potatoes (in moderation), pumpkin and green beans.
High GI fruits: Mango, pineapple, watermelon, jackfruit.
Sugary foods: Cakes, pastries, candy, canned fruit juices, bottled condiments, waffles, milk chocolate, packaged iced tea, pickles and kimchi.
Refined carbs: White sugar, refined flour, white bread, pasta, bagels and croissants.
Unhealthy fats and trans fats: Lard, butter, margarine, vegetable oils, mayonnaise, french fries, fried foods, frozen foods and processed foods.
Protein: Red meat (once a month, depending on other comorbidities) and processed meat.
Milk: Whole milk, cream cheese.
Nuts and seeds: Cashews.
Beverages: Alcohol, soft drinks, diet soda, bottled juice, sports drinks.
