Toby Smithson

Some foods are just big-time healthy, and with diabetes so closely connected to food and nutrition, these are the foods you want to incorporate into your daily eating habits.Oats are a whole grain, so they are a great start toward healthy right off the bat.Oats are most noted for bringing a specific soluble fiber called beta-glucans to the rescue.

Much about managing diabetes can be costly, but food doesn’t need to be one of them. A diet that’s right for diabetes is a diet that’s right for virtually anyone, and there are enough foods that fit the bill for blood glucose control and heart health that your budget can remain flexible, and your choices are still many.

An elevated body mass index (BMI), where body weight to height falls into the overweight, obese, or even higher category on that scale, is very common among people with type 2 diabetes, and it isn’t just a coincidence. Excess weight is a distinct risk factor for developing type 2 diabetes, and excess weight makes blood glucose more difficult to control after diabetes is diagnosed.

Healthcare professionals could probably put together a list of 1,000 myths and inaccuracies surrounding diabetes, and new ones pop up regularly in patient interactions. Nutrition inaccuracies may not rise to the level of mythical, but in this information age there is a self-proclaimed expert around every turn.

Guessing about blood glucose levels is completely unnecessary. Now, it’s possible to draw a very small amount of blood from your finger or other location (with some meters), and get a relatively accurate measure of blood glucose in ten seconds. Blood glucose meters today also store historical information, which can be downloaded to a computer or transmitted to a physician’s office.

Virtually everyone knows that sugar has something to do with diabetes — sugar diabetes, the sugar, or a touch of the sugar are all colloquial phrases that mean diabetes in some communities. Blood sugar is a common phrase substituted for the more precise blood glucose. Sugar affects diabetes, but sugar’s role in diabetes may not match what you think of when you hear the word sugar.

Without getting into the deep water of randomized control trials and statistical meta analyses, it’s fair to say that managing the total carbohydrate content of meals is still considered the most effective tool for diabetes meal planning. You’re probably familiar with carb counting, at least with the concept. But, if you’re not taking it seriously yet, it’s time to start.

One trick to eating healthier is keeping diabetic-friendly choices available at all times. You can fight the urge to hit the fast-food drive-through and instead whip up a convenient and healthy breakfast, lunch, dinner, or snack if you keep the right foods handy. Some healthy foods to always have on hand in your pantry include: Olive oil or canola oil for healthy, unsaturated fats Egg substitute for the high-quality egg white protein without the fat and cholesterol Frozen fruits and vegetables for healthy choices at every meal Herbs and spices, fresh or dried, to replace salt with intense flavors Whole-grain, high-fiber tortillas for sandwich-like lunches without the full amount of carbohydrates in bread Canned tuna (in water) to have healthy seafood available anytime — aim to eat seafood twice each week Almonds, walnuts, or peanuts for healthy fats Black beans (or your favorite beans) for healthy carbohydrate, protein, and soluble fiber Buy no-added-salt varieties of canned beans Low-fat dairy products, including 1 percent or skim milk, and no-fat regular or Greek yogurt.

Preparation for diabetes meal planning and nutrition starts with a very minor kitchen makeover. Your kitchen should be set up for ease of food preparation, and that includes everything from measuring cups and scales to the right ingredients. Preparing food at home more often than not simply makes diabetes management easier, so your kitchen should make food preparation convenient.