A Special Wellness Post from our Partners:
Fruits and vegetables are abundant at the market and an important part of a healthy diet for everyone, but especially for those with diabetes. These foods can add vitamins, minerals and fiber to your meals, without adding salt, fat or sugar. Controlling carbohydrate portions – like potatoes, corn, rice, cereal and fruit – is the key to controlling blood sugar and your weight. By filling your plate with a rainbow of non-starchy vegetables – like tomatoes, greens and carrots – it’s easier to keep higher carbohydrate foods in smaller portions because there is no room for a mountain of potatoes, rice or noodles.
Here are some tips for shopping at the market:
-Plan meals before going. You will know how much to buy and what other ingredients are needed.
-Starchy vegetables – like white and sweet potatoes, corn and peas – have 15 grams of carbohydrate in
each ½ cup portion and need to be limited to 2-3 portions each meal.
-Non-starchy vegetables have only 5 grams of carbohydrate in a ½ cup cooked or 1 cup raw portion. They cause little change in blood sugar and can help with weight loss. These foods are not limited in portions.
-Fresh fruit portions have 15 grams of carbohydrate. A single portion is the size of a tennis ball or 1 cup of melon or berries. Two or three portions per day are recommended.
-Vendors are happy to explain items you are not familiar with and have tips and recipes to share.
-Wash all fresh foods under running water before eating, cutting or cooking.
While at the market, enjoy the walk; it will lower your blood sugar. Enjoy the scents, like tomatoes, basil and apples. When you get home, enjoy the flavors of fresh picked produce and the satisfaction that you are working to control your blood sugar with healthy eating.