“Diabetes is when your blood sugar or glucose levels are higher than normal. It’s carbohydrate foods like breads, cereals, rice, pasta, fruits, milk, and desserts that can cause this rise," says Maggie Powers, PhD, president-elect of Health Care & Education at the American Diabetes Association.
Randy Jackson’s struggle with obesity began as a child in Louisiana, with its super spicy, often super-fatty cuisine. Even as an adult, Jackson still doesn't dream of sugarplums at Christmastime. Instead, he dreams of waltzing andouille sausage and grits, jigging jambalaya, and shimmying beignets and bread pudding with bourbon sauce.
“For the old Dawg, a holiday party was a chance to have something to eat, drink, and be merry, but the new Randy does not drink or eat at parties,” says Jackson, 52,...
Your eating plan should focus on the amount and type of carbs you put on your plate throughout the day, Powers says.
But it’s also important to have foods you enjoy. You want to eat enough so you feel satisfied and avoid overeating and poor choices. Here are seven foods that Powers says can help keep your blood sugar in check and make you happy and healthy to boot.
1. Raw, Cooked, or Roasted Vegetables
These add color, flavor, and texture to a meal. Choose tasty, low-carb veggies, like mushrooms, onions, eggplant, tomatoes, Brussels sprouts, and low-carb squashes, like zucchini.
Try them with dips such as low-fat dressings, hummus, guacamole, and salsa, or roasted with different seasonings such as rosemary, cayenne pepper, or garlic.
Go beyond your regular salad and try kale, spinach, and chard. They’re healthy, delicious, and low-carb, Powers says.
Roast kale leaves in the oven with olive oil for quick, crunchy chips. You can also mix greens in with roasted veggies to add texture and a different flavor, or serve them with a little protein, like salmon.
3. Flavorful, Low-calorie Drinks
Plain water is always good, but water infused with fruits and vegetables is more interesting. Cut up a lemon or cucumber and put it in your water, or make ice cubes with some flavoring in them.
If you’re not a hot tea drinker, try cold tea with lemon or a cinnamon stick.
“Not only are these beverages low-carb, they can also help fill you up so you don’t crave other foods,” Powers says.
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