Healthy Living & Eating with Diabetes

Cravings for junk food can be a major obstacle to maintaining a healthy diet and managing diabetes. But there are several scientifically supported strategies that can help you overcome these cravings and develop healthier eating habits.

Understand the underlying causes
The first step to overcoming cravings is to understand what's causing them. Are you craving junk food when you're stressed, bored, or tired? Once you know the triggers, you can start to develop strategies to deal with them.

Balance blood sugar levels
Eating regular meals and snacks that are balanced in protein, fiber, and healthy fats can help to keep your blood sugar levels stable, which can help to reduce cravings. This is especially important for people with diabetes, as high blood sugar levels can lead to cravings.

Prioritize protein, fiber, and healthy fats
Protein, fiber, and healthy fats all have a significant impact on satiety, which means they can help you feel full and satisfied. This can help to reduce cravings for unhealthy foods. Some good sources of protein for people with diabetes include lean meat, poultry, fish, eggs, beans, and lentils. Good sources of fiber include fruits, vegetables, whole grains, and nuts. Healthy fats include avocados, nuts, and seeds.

Stay hydrated
Dehydration can sometimes be mistaken for hunger or cravings. Make sure to drink plenty of water throughout the day to stay hydrated. This is especially important for people with diabetes, as dehydration can lead to high blood sugar levels.

Plan your meals and snacks
Planning your meals and snacks in advance can help you make healthier choices and avoid impulsive snacking on junk food. Stock your pantry and fridge with healthy options so you have something to grab when you're hungry. This will help you avoid reaching for unhealthy foods when you're feeling peckish.

Practice mindful eating
Mindful eating is the practice of paying attention to your food and your body's response to it. When you eat mindfully, you're more likely to notice when you're full and less likely to overeat. This is an important skill for people with diabetes, as it can help you manage your blood sugar levels.

Manage stress levels
Stress can lead to emotional eating and cravings for comfort foods, including junk food. Find healthy ways to manage stress, such as exercise, relaxation techniques, or meditation. This will help you reduce your cravings and improve your overall health.

Get enough sleep
Inadequate sleep has been linked to increased cravings for high-calorie and sugary foods. Aim for 7-9 hours of sleep each night to help regulate your appetite and cravings. This is especially important for people with diabetes, as poor sleep can lead to high blood sugar levels.

Allow mindful indulgence
Completely depriving yourself of your favorite foods can sometimes backfire, leading to intensified cravings and potential binge eating episodes. Instead, allow yourself to enjoy small portions of your favorite foods occasionally, mindfully savoring each bite. This will help you reduce your cravings and maintain a healthy relationship with food.

Seek support
Changing eating habits and overcoming cravings can be challenging. Consider seeking support from a registered dietitian, who can provide personalized guidance and help you develop a tailored plan to manage your cravings effectively.

Remember, it takes time and effort to overcome cravings for junk food. Be patient with yourself, celebrate small victories, and focus on making long-term sustainable changes to your eating habits.

Here are some additional tips that may help you overcome cravings for junk food:

• Identify your triggers. What are the things that typically trigger your cravings? Once you know what your triggers are, you can start to develop strategies to deal with them.
• Keep healthy snacks on hand. This way, you'll have something to reach for when you're feeling hungry or stressed.
• Make healthy changes gradually. Don't try to change everything about your diet overnight. Start by making small changes that you can stick with over time.
• Be patient. It takes time to break old habits and form new ones. Don't get discouraged if you don't see results immediately.

Overcoming cravings for junk food is possible with time, effort, and patience. By following the tips in this blog post, you can start to make progress towards a healthier diet and better management of your diabetes.

Here are some key tips to help you lower your blood sugar levels:

Exercise regularly 
Engage in activities like brisk walking, weightlifting, swimming, or dancing to increase insulin sensitivity and help your muscles use blood sugar for energy. Try incorporating short exercise breaks throughout the day, known as "exercise snacks," to prevent blood sugar spikes.Example: Consider taking short breaks every 30 minutes to engage in light walking or simple resistance exercises like squats or leg raises.

Manage your carbohydrate intake
Controlling your carb portions and choosing whole grains over processed ones can help you plan your meals better and reduce blood sugar spikes. Remember everyone is different, monitoring your blood sugar levels will allow you to gage whether your carbohydrate portions are appropriate for you, i.e. Did the carb containing spike your blood sugars or not? Example: Prioritize whole grains, vegetables, fruits, and legumes in your diet while being mindful of your overall carb intake.

Eat more fiber
Include high-fiber foods like vegetables, fruits, legumes, and whole grains in your meals to slow down carb digestion and promote more stable blood sugar levels.
Example: Add a serving of vegetables and legumes to your meals and include whole fruits as snacks.

Drink water and stay hydrated
Staying hydrated helps flush out excess sugar through urine and may lower the risk of high blood sugar levels.
Example: Aim to drink water regularly throughout the day and limit sugary drinks.

Implement portion control
Monitoring your serving sizes can help regulate calorie intake and prevent blood sugar spikes.
Example: Use smaller plates, measure and weigh your portions, and keep a food journal to track your intake.

Choose foods with a low glycemic index
Opt for low GI foods such as whole grains, lentils, non-starchy vegetables, and unsweetened Greek yogurt, as they have a gentler impact on blood sugar levels.
Example: Replace refined grains with whole grains and include legumes in your meals.

Try to manage your stress levels
Engage in stress-reducing activities like exercise, relaxation techniques, yoga, or mindfulness-based stress reduction to help maintain healthy blood sugar levels.
Example: Incorporate regular exercise, meditation, or deep breathing exercises into your routine.

Monitor your blood sugar levels
Regularly check your blood glucose levels to understand how your body responds to different foods and activities, allowing you to make necessary adjustments.
Example: Use a portable blood glucose meter (glucometer) or continuous glucose meter (CGM) to measure your levels and keep a log to track your progress.

Get enough quality sleep
Aim for 7-8 hours of high-quality sleep per night to support blood sugar regulation and overall health.
Example: Follow a consistent sleep schedule, create a bedtime routine, and limit screen time before bed.
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Remember to consult with your healthcare team, including your registered dietitian, before making any significant changes to your lifestyle or trying new supplements, especially if you have difficulties managing blood sugar levels or are taking medications. By implementing these tips, you can actively manage your blood sugar levels and promote overall well-being.

Cravings for junk food can be a significant hurdle when trying to maintain a healthy diet. While it may be challenging, there are several scientifically supported strategies that can help you overcome these cravings and develop healthier eating habits. Here are some top tips to help you stop craving junk food:

Most importantly, understand the underlying causes: Cravings for junk food can stem from various factors, including emotional triggers, habits, and physiological responses. It's essential to recognize the root cause of your cravings to address them effectively. Keep a food diary to identify patterns, emotions, or situations that trigger your cravings.

Secondly balancing blood sugar levels will drastically reduce overall cravings. By optimizing your meals with a balanced approach you will ensure that your diet not only contains a variety of nutrient dense foods but also eliminate the unnecessary cravings due to cutting out whole food groups. Focus on consuming adequate amounts of lean proteins, whole grains, fruits, vegetables, and healthy fats. Monitor your blood sugar levels, and try to keep them relatively stable avoiding large peaks and dips.

Prioritize protein, fiber & healthy fats: Protein, fiber, healthy fats have a significant impact on satiety and can help control cravings. I like to compare protein, healthy fats and fiber-rich foods to quality long burning firewood, they ensure that you have longer sustained energy release. By including lean protein sources such as poultry, fish, tofu, legumes, and dairy products in your meals and snacks can keep you feeling fuller for longer. Healthy fats, such as those found in avocados, nuts, and seeds, can help you feel full and satisfied. They can also help to improve your mood and cognitive function. Additionally, consuming fiber-rich foods like vegetables, whole grains, and fruits can help reduce cravings by promoting digestive health and stabilizing blood sugar levels.

Stay hydrated: Dehydration can sometimes be mistaken for hunger or cravings. Make sure to drink enough water throughout the day to stay adequately hydrated. Try to drink around 6-8 cups of water per day, but individual needs may vary. Herbal tea, without any additions such as sugar, is a great way to stay hydrated in winter months when one might tend to drink less water.

Plan your meals and snacks: Planning your meals and snacks in advance can help you make healthier choices and avoid impulsive snacking on junk food. Stock your pantry and fridge with nutritious options, such as pre-cut vegetables, fresh fruits, yogurt, boiled eggs, lean cold cut meats, lean biltong, cottage cheese and wholegrain or seeded crackers, air popped popcorn and nuts. When hunger strikes, you'll have healthier alternatives readily available.

Regular small snacks can help: When you're hungry, you're more likely to reach for unhealthy foods. Aim to eat every 3-4 hours, and make sure your meals and snacks are balanced and nutritious. Listen to your body.

Practice mindful eating: Engage in mindful eating by paying attention to your hunger and fullness cues, as well as savouring the flavours, textures, and smells of your food. Slow down and take your time while eating, and try to minimize distractions. Mindful eating can help you develop a better relationship with food and reduce cravings for unhealthy options. Its been said that we overeat, “not because we enjoy food too much, we overeat because we don’t enjoy it enough!”. Take your time with your meals.

Manage stress levels: Stress can lead to emotional eating and cravings for comfort foods, including junk food. The catch 22 is, we tend to feel worse after over indulging in typical “comfort foods”. Find healthy ways to manage stress, such as regular exercise, relaxation techniques, meditation, or engaging in hobbies you enjoy. Developing effective stress-management strategies can help reduce cravings triggered by emotional factors. Get professional help from a psychologist if needed.

Get enough sleep: Inadequate sleep has been linked to increased cravings for high-calorie and sugary foods. Aim for 7-9 hours of quality sleep each night to support your overall well-being and help regulate your appetite and cravings. Sleep deprivation also contributes to decreased levels of leptin, a hormone that regulates hunger and satiety, and increased levels of ghrelin, a hormone that stimulates appetite which is likely to increase cravings and contribute to overeating.

Allow mindful indulgence: Completely depriving yourself of your favourite foods can sometimes backfire, leading to intensified cravings and potential binge eating episodes. Instead, allow yourself to enjoy small portions of your favourite indulgent foods occasionally, mindfully savouring each bite. Moderation is key to maintaining a balanced and sustainable approach to healthy eating.

Seek support: Changing eating habits and overcoming cravings can be challenging. Consider seeking support from a registered dietitian, who can provide personalized guidance and help you develop a tailored plan to manage your cravings effectively.

Remember, it takes time and effort to overcome cravings for junk food. Be patient with yourself, celebrate small victories, and focus on making long-term sustainable changes to your eating habits.

If you have diabetes, you've probably heard of hemoglobin A1C, glycosylated hemoglobin, HbA1c or just “A1C” before. A1C levels play a huge role in how diabetes is managed, and it's also used to diagnose diabetes and prediabetes. A1C is a blood test that provides information about your average blood sugar levels over the past three months. Your diabetes care team use this number to gauge how things are going and if and how to tweak your diabetes treatment plan. In most cases, an A1C of less than 7% is recommended. To lower A1C levels, you can take medication, but lifestyle measures are effective, too.

What you eat and how much of it you consume can have a significant impact on your blood sugar control, which, in turn, affects your A1C levels. But with so many conflicting opinions about the "best" diet for diabetes, it can be challenging to figure out what to eat. The truth is, there is no one-size-fits-all approach to nutrition when it comes to managing diabetes. Contrary to popular belief, the American Diabetes Association does not prescribe a specific eating plan for people with diabetes. Instead, they recognize that various eating patterns, including lower-carb, vegetarian, DASH, and Mediterranean diets, can all be beneficial.

To determine what approach will work best for you, it's essential to meet with a registered dietitian who has experience working with people who have diabetes. Your doctor can refer you to a qualified dietitian who can help you create a personalized nutrition plan that takes into account your unique health needs, lifestyle, and preferences.

In the meantime, there are several steps you can take to help lower your A1C levels. For example, consider reducing your intake of processed and high-sugar foods and increasing your consumption of whole, nutrient-dense foods like vegetables, fruits, whole grains, lean proteins, and healthy fats. Portion control is also critical, as consuming too much of any food can lead to elevated blood sugar levels.
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While there is no one "perfect" diet for managing diabetes, following a balanced, nutrient-dense eating plan and working with a registered dietitian can help you achieve optimal blood sugar control and lower your A1C levels.

Here are seven practical pointers:

1. Come up with a plan: Getting into the habit of eating three meals a day, and possibly some snacks, is a great way to get started on controlling A1C levels. In addition, aiming to eat your meals at about the same times each day will make it easier to stabilize your blood sugars. Try not to skip meals or delay eating your meals as much as possible.
2. Be carb choosey: Eating refined and processed carbs has been linked to an increased risk of diabetes, heart disease, inflammation and obesity. The carbs to focus on are unrefined, meaning, they retain their fiber, vitamins, minerals, and other plant-based compounds that are beneficial to your health.
3. Focus on fiber: Eating plenty of fiber is key for helping manage blood sugars, as fiber helps slow down the absorption of glucose in your bloodstream. High-fiber foods include fruits, vegetables, whole grains, nuts, and seeds.
4. Mind your portions: Portion control is important because eating too much of anything can cause your blood sugars to rise. Try measuring your food with measuring cups or a food scale to make sure you're eating appropriate portion sizes.
5. Keep moving: Exercise is great for helping to manage blood sugars, as it helps your body use insulin more effectively. Walking, cycling, swimming, dancing, and strength training are all great options.
6. Take your meds: If your healthcare provider has prescribed medication for you, it's important to take it as prescribed. Missing doses or taking too much can cause your blood sugars to rise.
7. Test your blood sugars: Checking your blood sugars regularly can help you see how your A1C levels might be affected by certain foods or activities. Be sure to follow your healthcare provider's advice on when and how often to check.

Remember, it's important to work with your healthcare team, including your registered dietitian, to help you navigate the blurry lines and you with an individualized diabetes treatment plan that works for you and your lifestyle. 

As a dietitian, I highly recommend implementing these simple, yet effective, top 5 principles to help better control your blood glucose levels:
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1. Dress your carbs: Pair carbohydrate-containing foods with protein and/or healthy fats to slow down the digestion and absorption process. This will help to slow the rate of glucose rise and keep blood glucose levels more stable. For example, you can try having a slice of low GI bread with some smashed avocado or peanut butter as a fat source, or scrambled eggs as a protein source.
2. Increase your intake of high fiber foods: Soluble fiber, in particular, is known to help lower the GI of foods. It works by thickening the stomach contents and slowing down the movement of food from the stomach to the intestines. Foods rich in soluble fiber include oat bran, minimally processed oats, legumes, citrus fruits, and deciduous fruits like apples, peaches, pears, and plums.
3. Avoid processed foods: The more processed a food is, the easier it is for your body to digest and absorb the carbohydrates, which can raise your blood glucose levels faster. To lower the GI of your foods, choose whole foods and avoid milling, liquidizing, grinding, mashing, and overcooking your carbohydrates.
4. Include acidic foods: Acids have been shown to slow down the movement of food from the stomach to the intestines, which can lower the GI of foods. Incorporate acidic foods like pickled beets, tart fruits such as citrus fruits, and sourdough breads into your diet.
5. Slow down while eating: Eating slowly has been shown to help lower blood glucose levels. This is because slower eating gives your body more time to digest and absorb the carbohydrates, which can help to prevent blood glucose spikes.

By implementing these simple principles, you can better control your blood glucose levels and prevent spikes. Remember, everyone's body is unique, and it's essential to monitor your blood glucose levels regularly and consult with a dietitian to develop a personalized plan that works best for you.

As a dietitian, I find the low GI diet principles to be a useful tool to help patients manage their blood glucose levels. The benefits of a low GI diet are numerous and significant.

Firstly, a low GI diet promotes slow and steady increases in blood glucose levels, which helps to prevent spikes and crashes. This means that people living with diabetes (PLWD) can experience sustained energy levels throughout the day, and improved concentration and performance. Additionally, a low GI diet can enhance mood regulation and promote better appetite control, which can be particularly important for those struggling with weight management.

It's important to remember that the GI is a guideline and not a one-size-fits-all solution. Each person's response to food is unique, and there are a variety of factors that can affect how the body processes glucose, such as activity levels, hormone levels, and other chronic diseases. Consulting with a dietitian is crucial to ensure that  you receive personalized guidelines and appropriate portions to optimize their individual blood glucose control.

Finally, it's important to note that while low GI foods can help you manage your blood glucose levels, it's still important to consider portion sizes. Low GI foods still contain carbohydrates, and overeating even low GI foods can lead to blood glucose spikes. As a general guideline, it's recommended to limit carbohydrate-containing food portions to about a cup size (250ml) portion or no more than two slices of bread or ½ cup muesli.
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Overall, incorporating more low GI foods into your diet can be an effective way to manage blood glucose levels and improve overall health. By working with a dietitian and paying attention to portion sizes, PLWD can experience the numerous benefits of a low GI diet.

More on the importance of portion sizes: 

Managing portion sizes is a crucial part of managing blood glucose levels in people living with diabetes (PLWD). Although low GI foods have a slower and more steady effect on blood glucose levels compared to high GI foods, it is still important to limit the quantity of carbohydrates consumed in one sitting.

It's important to note that appropriate portion sizes for PLWD may vary from person to person depending on individual factors such as age, gender, weight, height, activity level, medication, and other health conditions. This is why it's crucial to work with a registered dietitian who can help tailor a meal plan that's appropriate for your unique needs.

Regular monitoring of blood glucose levels can also help in determining appropriate portion sizes. By keeping track of your blood glucose levels before and after meals, you can get a better understanding of how different foods affect your blood glucose levels and adjust portion sizes accordingly.

Remember, that portion sizes not only apply to carbohydrates, but also to other macronutrients such as protein and fat. A balanced meal with appropriate portions of carbohydrates, protein, and fat can help to regulate blood glucose levels and improve overall health.

In summary, managing portion sizes is an important part of managing blood glucose levels in PLWD. By working with a registered dietitian and regularly monitoring blood glucose levels, you can find the right portion sizes that work for you and optimize your blood glucose control.

The Glycemic Index (GI) is a measure of how fast a particular food raises blood glucose levels. The GI scale ranks carbohydrate rich foods on a scale of 1-100 according to their actual effect on blood glucose levels. Internationally, pure glucose is ranked at 100 since it causes the greatest and most rapid rise in blood glucose levels. All other foods are ranked on the GI list in comparison with glucose. Low GI foods will raise blood glucose levels much more slowly compared to glucose which can contribute to more stable blood glucose control. On the other hand, consuming high GI foods causes a rapid spike in blood glucose levels followed by a sharp drop, which can leave you feeling tired, irritable and hungry. 

TOP BENEFITS OF LOW GI MEALS: 

One of the primary benefits of consuming low GI foods is sustained energy levels throughout the day. This can result in better concentration levels and performance. Stable blood glucose levels can also lead to enhanced mood regulation because you don’t feel as sluggish or irritable. Additionally, feeling more satisfied throughout the day can help you better control your appetite. Consuming low GI foods may also help reduce insulin resistance, which is associated with healthier weight management.

Examples of low GI foods include rolled oats, seeded bread, legumes, corn on the cob, sweet potatoes, citrus fruits and low-carbohydrate vegetables. These foods promote a slow, steady increase in blood glucose levels. On the other hand, high GI foods such as cornflakes, regular brown, white and ordinary whole wheat bread (unless it states “low GI”), potato, mielie-meal porridge, and watermelon can cause a rapid increase in blood glucose levels, followed by a sharp drop.

In summary, opting for low GI foods can have numerous health benefits, including more stable blood glucose levels, sustained energy levels, enhanced mood regulation, better appetite control, and healthier weight management.

It can be easy to get stuck in a rut of eating the same vegetables over and over again. ​The health-promoting compounds in vegetables are not evenly distributed across different types, thus we need to consume variety of vegetables to ensure optimal nutritional intake and gain the full benefit of adequate veg intake . In this blog post, we'll explore why variety is as important as quantity when it comes to vegetable intake and how you can incorporate more variety into your diet.

Why is Variety Important?

First and foremost, it's important to note that not all vegetables are created equal. Different types of vegetables contain different health-promoting compounds such as vitamins, minerals, fiber, and phytochemicals. For example, dark leafy greens like spinach and kale are high in iron and vitamin K, while colorful veggies like carrots and bell peppers are packed with vitamin C and beta-carotene.

In order to ensure that you're getting a wide range of these beneficial nutrients, it's important to include a variety of different types of vegetables in your diet. This can also help prevent nutrient deficiencies and promote optimal health.
Additionally, including a variety of vegetables in your diet can help prevent boredom and increase enjoyment of healthy foods. Research shows that individuals who eat a wider variety of vegetables in a single meal tend to enjoy vegetables more and are more likely to eat them again in the future.

How to Incorporate More Variety

So how can you incorporate more variety into your diet? Here are some tips:

1. Mix it up: Rather than sticking to the same vegetables week after week, try to mix things up by trying new veggies or preparing your old favorites in a different way. For example, roast your Brussels sprouts instead of steaming them, or try spiralizing your zucchini into "noodles" for a fun and different way to enjoy this veggie.
2. Shop the rainbow: When you're at the grocery store or farmers market, try to choose a variety of different colored veggies. This will not only add variety to your diet but also ensure that you're getting a range of beneficial phytochemicals.
3. Try new recipes: Don't be afraid to experiment with new recipes that include vegetables you may not be familiar with. This can be a great way to discover new flavors and textures, and you may just find a new favorite veggie in the process.
4. Incorporate veggies into meals and snacks: Rather than viewing vegetables as a side dish, try to incorporate them into your meals and snacks in a variety of ways. For example, add spinach to your morning smoothie or snack on raw veggies with hummus or guacamole.

It's important to remember that incorporating a variety of vegetables into your diet is just one piece of the puzzle when it comes to managing diabetes. It's also important to pay attention to portion sizes when it comes to starchy vegetables, choose whole, unprocessed foods as much as possible, and work with a registered dietitian to create a personalized nutrition plan that meets your unique needs and preferences.
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In conclusion, variety is as important as quantity when it comes to vegetable intake for individuals with diabetes. By incorporating a range of different types of veggies into your diet and trying new recipes and preparations, you can ensure that you're getting a wide range of beneficial nutrients and preventing boredom with your meals.

Label reading can be an overwhelming task, especially if you're trying to make healthier food choices. But fear not, with a few tips and tricks, you can easily navigate food labels and make informed decisions about what you eat. By understanding what to look for on a food label, you can make informed choices that support your health goals.

Here are the TOP 3 label reading tips to keep in mind:

1. Check the sugar content per 100g: When looking at the nutrition label, start by checking the 100g column for sugar content. Make sure that the sugar content is below 15g per 100g. Even better if it's below 10g! This will give you an idea of the percentage of sugar in the product. The lower the sugar, the less likely it is to cause a spike in blood sugar levels.
2. Look for the fiber content per serving: Next, move over to the serving size column and choose foods with 5g or more of fiber per serving. High fiber content helps to slow down the absorption of sugar into the bloodstream and can prevent blood sugar spikes. Plus, fiber is great for digestive and heart health.
3. Limit the carbs per serving: Finally, make sure that the carbs per serving are not excessive. It's recommended to limit carb intake to 30g per serving, but this can vary depending on individual needs and goals. ​If the carb content is higher than this, consider reducing the serving size or choosing a lower carb option. Remember, the amount of carbs you consume is just as important as the quality of carbs (low sugar, high fiber) you consume.

It's important to note that these guidelines are a starting point and that a registered dietitian can help to personalize them for your individual needs. Everyone's body responds differently to different foods and nutrient intake, so working with a professional can help you optimize your blood glucose control and overall health.

By following these three tips, you can make healthier choices and keep your blood sugar levels in check. Don't be afraid to ask questions or seek help if you need it. With a little bit of practice, label reading can become a valuable tool in maintaining a healthy diet.

Vegetables are an essential part of a healthy diet, including diets managing diabetes. They are loaded with nutrients, can be low in calories (lower carbohydrate vegetables), and high in fiber, which can help control blood sugar levels. However, not all vegetables are created equal when it comes to their impact on blood sugar.

Lower carbohydrate vegetables have the least effect on blood sugar levels. These include artichokes, asparagus, broccoli, baby marrow, bean sprouts, Brussels sprouts, cabbage, cauliflower, celery, cucumber, eggplant, green beans, lettuce, leeks, morogo, mushrooms, onions, patty pans, peppers, radishes, snap peas, spinach, turnips, and tomatoes. These vegetables are low in carbohydrates and high in fiber, which makes them an ideal food for people with diabetes.

But how much of these vegetables should you eat? Try to fill half of your plate with non-starchy vegetables. This not only helps increase fiber intake but also provides a variety of nutrients that are essential for maintaining good health.

Fiber is a crucial nutrient for people with diabetes, as it helps control blood sugar levels by slowing down your digestion rate and thus the absorption of sugar in the bloodstream, thereby limiting blood glucose spikes. It also plays a vital role in heart and digestive health. Unfortunately, having diabetes increases your risk for several other chronic diseases. A diet rich in vegetables can help reduce your risk for developing additional chronic diseases.

Eating a diet rich in vegetables can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, enhance cognitive function, improve immune function, lower the risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables such as green leafy vegetables may even promote weight loss.
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So get those veggies in! Incorporating more lower carbohydrate vegetables into your diet can have a significant impact on your health, especially if you have diabetes. These vegetables are high in fiber, low in calories, and loaded with nutrients that can help control blood sugar levels, reduce the risk of chronic diseases, and promote overall health and wellbeing. Remember to fill up half of your plate with non-starchy vegetables and enjoy the many benefits that they offer.