starchy vegetables such as peas, corn and potatoes contain more carbohydrates than other vegetables.
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4. Read labels
Look past the “sugar-free” or “low fat” claims. Read the nutrition label for specific information (from fat to carbohydrates to vitamins), noting the amounts that one serving of that food provides. Specifically:
- Consider the carbohydrates – Looking at sugar content is fine, but it’s more important to consider the amount of “total carbohydrates,” which affect your blood sugar. Work with a diabetes educator to learn how many grams of carbohydrates are appropriate for you to eat per snack, meal and day.
- Focus on fiber – Choose whole grain bread, rice, pasta and cereal. Then look for those that are a good source of fiber (2.5 grams or more per serving) or high in fiber (5 grams or more per serving). A healthy diet includes 25 to 30 grams of fiber from foods a day. Other good sources of fiber are beans, vegetables and fruits.
- Hunt for healthy fats – Fats are an important part of every diet, but it’s important to lean towards those that are heart-healthy, such as olive and canola oil, avocado and nuts, limiting them if you are watching your weight.
Grocery shopping can be a useful tool for diabetes management, if you do it wisely. Find a diabetes educator near you who can help you determine the best way to harness its power.