Ok, if you haven’t heard it by now, here’s goes. If you have diabetes, you are inflammation walking on two legs. I’m sure many people have heard of the anti-inflammatory diet and wonder why does it matter? Well, to put it simply, while your blood sugars are going up and down, you are creating inflammation and the more variance, the more inflammation over your whole body. We can’t cure inflammation, but we can decrease it by what we eat and don’t eat.
Foods to Eat:
- Corn tortillas instead of flour-they trigger less inflammation, having less calories and carbohydrates in them.
- Berries- they contain antioxidant compounds that have both anti-inflammatory and protective effects from new inflammation and they also have a lower glycemic impact on blood sugar due to fiber.
- Yogurt- especially ones that are regular or Greek yogurt because they have “active, live cultures.” This helps the gut bacteria and thus decreases inflammation.
- Edamame- offers isoflavones, bioactive compounds that appear to specifically target inflammatory molecules in the body.
- Sweet potatoes- they offer a lower glycemic response than brown rice or whole-wheat bread. They are loaded with Vitamin C and betacaratene, both protective antioxidants.
- Veggie noodles and “rice”- these help lower the carbohydrate impact of the meal due to being made of vegetables such as zucchini spirals and riced cauliflower or broccoli (which both vegetables also have anti-inflammatory effects).
- Quinoa/Barley/Farro- have extra fiber, protein and nutrients which translates to lower glycemic effect of the meal.
- Legume-bases Pastas- these are usually made with flour from chickpeas, fava beans or lentils. They contain more protein and fiber, compared to refined and whole-grain pastas and since they contain protein and fiber, you might end up eating less of it over all.
- Dark chocolate- look for a chocolate made with 70% or more cacao, which has anti-inflammatory polyphenols and only a few grams of added sugar.
Foods To Stay Away From (Due to refined sugars and no nutritional goodness)
- Doughnuts/breakfast pastries
- Brightly Colored Candy (coloring is an irritant)
- Sugar-Sweetened drinks
- Muffins or bagels
- Packaged snack foods with more than 5 ingredients
- Specialty Coffee drinks
- Sugary Cocktails
Ready to find out more?
As a Diabetes Educator and Nutritionist I help my patients cope with managing their diabetes - whether it's diet, nutrition, supplements, blood sugar, or pump therapy.
Please reach out and contact me if you need support, I truly understand. I live it every day.
You might be interested in...