Non-starchy vegetables: These vegetables are low in calories and carbohydrates, and they are high in nutrients. Examples include broccoli, Brussels sprouts,leafy greens, and peppers.
Whole grains: Whole grains are a good source of fiber, which can help to regulate blood sugar levels. Examples include brown rice, quinoa, oats, and whole-wheat bread and pasta.
Lean protein: Lean protein sources are low in saturated fat and calories, and they can help to keep you feeling full. Examples include chicken, fish, beans, tofu, and lentils.
Healthy fats: Healthy fats can help to improve blood sugar control and reduce inflammation. Examples include avocados, nuts, seeds, and olive oil.
Fruits: Fruits are a good source of vitamins, minerals, and antioxidants. However, it is important to choose fruits that are low in sugar, such as berries, citrus fruits, and melons.
Sugary drinks: Sugary drinks, such as soda, juice, and sports drinks, are high in calories and sugar. They can cause blood sugar levels to spike and crash.
Refined carbohydrates: Refined carbohydrates, such as white bread, pasta, and rice, are quickly broken down into sugar in the bloodstream. This can cause blood sugar levels to rise rapidly.
Processed foods: Processed foods are often high in unhealthy fats, sugar, and salt. They can also be low in nutrients.
Red meat and processed meats: Red meat and processed meats are high in saturated fat and cholesterol. They can also contain nitrates and nitrites,which have been linked to an increased risk of cancer.
Full-fat dairy products: Full-fat dairy products are high in saturated fat. This can raise cholesterol levels and increase the risk of heart disease.