Starchy Vegetables

Although starchy vegetables have comparatively higher amounts of carbs and calories than non-
starchy ones, as well as a higher glycemic index (meaning they raise blood sugar levels faster),
there's plenty of room for them in a diabetes-focused diet. In fact, they should be included, as
they tend to be rich in nutrients, antioxidants, and fiber.

The key is to avoid fried versions (as in French fries) and to watch portions: A 1/2-cup serving of
a starchy vegetable (cooked) comes to about 15 grams of carbs. If you're using the plate method
to measure portions, this is about a quarter of a 9-inch plate.

Some starchy vegetables to include on a grocery list:

 Beets
 Carrots
 Corn
 Green peas
 Parsnips
 Pumpkin
 Potatoes (white and sweet)
 Winter squash
 Yams

Fruit
Fruit is naturally sweet, but because of the type of sugar it contains (fructose) and its high fiber
content, most have a low glycemic index and can be an easy and nutritious way to satisfy a sweet
tooth or round out a meal. Which fruit and how much fruit you include in your daily diet will
depend on the approach you're taking to managing your diabetes, but in general, fruit can be
eaten in exchange for other sources of carbs such as starches, grains, or dairy.

Fruit Servings Equal to 15 Grams of Carbs

 One small piece of whole fruit

 1/2 cup frozen fruit
 1/2 cup canned fruit (packed in natural juice, not syrup)
 1/2 to 3/4 cup berries or cut-up melon
 1/3 to 1/2 cup fruit juice
 2 Tbsp dried fruit
Top fruit choices to include on your list:

 Apples, unsweetened applesauce

 Apricots
 Banana
 Berries
 Cantaloupe and other melon
 Cherries
 Dried fruit
 Fruit cocktail (packed in natural juices)
 Grapes
 Kiwi
 Mango
 Oranges and other citrus fruits
 Papaya
 Peaches and nectarines
 Pears
 Pineapples
 Plums

How Many Carbs are In Your Fruit?

Healthy Fats
The most important thing to consider when factoring fat into a diabetes-friendly diet is to limit
saturated fat, which can cause blood cholesterol levels to soar. However, there are several types
of healthy fats that actually help to lower cholesterol and should be included on your list.

Monounsaturated fats:

 Avocado
 Canola oil
 Almonds, cashews, pecans, peanuts
 Olives, olive oil, butter-flavored olive-oil spread
 Peanut butter
 Peanut oil
 Sesame seeds

Polyunsaturated fats:

 Corn oil
 Cottonseed oil
 Mayonnaise
 Pumpkin seeds
 Safflower oil
 Soybean oil
 Sunflower seeds, sunflower oil
 Walnuts