Managing type 2 diabetes means being good to yourself.
“Diabetes requires self-care to do it well,” says Robin Goland, MD, diabetes research director at New York-Presbyterian Hospital. “While many women are comfortable at taking care of others, it can be hard for them to take care of themselves.”
Your first line of defense is a healthy diet and exercise plan, so talk to your doctor about creating one that will likely include:
Getting at least 30 minutes of physical activity on most days. Anything...
“Kidney beans, pinto beans, black beans, and garbanzo beans are all great for blood glucose control,” says Jessica Bennett, a dietitian at Vanderbilt University Medical Center. “They’re high in fiber and take a long time to digest.”
Beans offer a lot of options. They make a tasty side dish, or you can add them to salads, soups, casseroles, and chili. They’re also a great stand-in for meat because they’re high in protein but low in fat.
Dried beans are a better choice than canned. They contain less sodium. Soak them overnight and they’ll be ready to cook in the morning. If you go for the ones in a can, rinse them first. That’ll keep the salt down.
Salt-Free Seasonings Spices are a great way to jazz up your meals without adding calories or carbs. Just be sure to avoid ones with salt.
“Red pepper flakes, oregano, curry, cinnamon, turmeric, and garlic powder [not salt] are all great options,” Bennett says.
They’re packed with fiber, but finding them isn’t as easy as it may seem. Some foods only contain a small amount, even though it says “contains whole grain” on the package. Read the ingredients label and look for the following sources to be listed first:
Bulgur (cracked wheat)
Whole wheat flour
Whole-grain corn or cornmeal
Bennett suggests the following ways to get more whole grain into your meal plan:
Bake with whole wheat flour instead of white.
Start the day with a half-cup of high-fiber bran cereal. “Choose one with at least 3 grams of fiber per serving and less than 6 grams of sugar."
Use whole wheat pasta.
Make a sandwich on whole-grain bread.
Try recipes that use less-common whole grains like barley or bulgur.
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