Secrets

Eating right is one of the main ways to control your blood sugar levels and improve your well-being if you have type 2 diabetes. Here are the key principles and “secrets” that will help you eat tasty and healthy.

1. Carbohydrate control

• Choose slow carbohydrates - whole grain bread, buckwheat, oatmeal, quinoa, brown rice. They are absorbed gradually, without causing sudden spikes in sugar.

• Avoid fast carbohydrates - sweets, white bread, semolina, sugary drinks.

2. Proteins and healthy fats

• Lean meat (chicken, turkey, rabbit), fish (salmon, mackerel, cod) and plant proteins (beans, lentils, tofu) help keep you full longer.

• Healthy fats – olive oil, avocado, nuts, flax and chia seeds support the heart and blood vessels.

3. Fiber is your assistant

Vegetables (cabbage, zucchini, broccoli, spinach) and unsweetened fruits (apples, pears, citrus fruits, berries) slow down the absorption of glucose and improve digestion.

4. Diet

• Eat small portions 5-6 times a day - this will prevent overeating and sudden fluctuations in sugar.

• Don't skip breakfast – it starts your metabolism and helps you avoid snacking on unhealthy foods.

5. Culinary tricks

• Steam, bake or sautéinstead of frying.

• Use spices - cinnamon, turmeric, ginger not only improve the taste, but also help control sugar.

• Drink water and herbal teasinstead of sugary drinks.

6. What to exclude?

❌ Sugar, honey (in large quantities), sweet pastries.
❌ Fatty sausages, fast food, chips.
❌ Alcohol (especially sweet cocktails and beer).

Important! Even healthy foods should be eaten in moderation. Check your sugar levels regularly and consult your doctor to determine the best diet.

Healthy eating for diabetes is not a diet, but a lifestyle that gives energy and well-being! 🍏🥦