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Q&A: Diabetes & healthy eating

What are the healthiest things to eat when you have diabetes?

One of the most important things you can do to manage diabetes and improve your health is to adapt your meal plan. Choose foods that are lower in carbohydrates to help minimize blood sugar spikes. Also, trim portion sizes, cut out saturated and trans fats, and go for unsweetened beverages instead of sugary sodas.

One simple way to change your thinking: Envision a 9-inch dinner plate. Divide the plate in half and pile one half high with non-starchy vegetables like spinach, broccoli, cabbage, or tomatoes. Now divide the remaining portion of the plate in half. Fill one portion with protein like fish, chicken, lean meat, or tofu. In the final portion, add a whole-grain carbohydrate like brown rice, barley, or quinoa.

Don’t forget to exercise! It is recommended to do moderate exercise at least 30 minutes every day, five times a week. Walking, jogging, running, and other aerobic exercises help your body regulate your blood sugar. If you are busy and have no time to exercise, do a 10-minute walk after every meal. This helps you burn calories and prevent your blood sugar from spiking.

Learn more about a healthy diet.

This healthy living tip courtesy of Gerard Sebastian, MD.

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