Blood Glucose Control: What to Eat, Part II

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Counting carbohydrates is complicated, let’s look further into the easy sugar cube method. Yesterday, I posted about what to eat in terms of starches, veggies, and fruit. Today, we’ll take a look at dairy products, meats, their alternatives, and fats.

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Milk and Alternatives

1 serving of milk and alternatives = 12 to 15 g of carbohydrates

How much: 2 to 4 servings a day

  • 1 cup of milk
  • 1 cup of fortified, vanilla-flavoured soy beverage
  • 3/4 cup or 175 g of plain yogurt
  • 2 100 g containers of unsweetened, fat-free, fruit or flavored yogurt
  • 100 ml (100 g) of fruit flavored (vanilla, coffee, etc.) yogurt

Tips: Go for products with 2% or less fat.




meat

Meat and Alternatives

1 serving of meat and alternatives = 0 g of carbohydrates

How much: 2 to 3 servings a day

  • 2 to 3 oz of poultry, fish, seafood or lean meat
  • 3 1/2 to 5 oz of firm tofu
  • 2/3 cup of cooked chickpeas (also equals 2 servings of starches)
  • 1 cup of other cooked legumes (also equals 2 servings of starches)
  • 1 or 2 eggs
  • 1/2 cup of cottage cheese
  • 2 oz of cheese with 20% or less fat
  • 2 tbsp of peanut butter (also equals 2 servings of fat)

Tips: trim visible fat from poultry and meat. Eat fish two of three times a week.

oil

Fats

1 serving of fats = 0 g of carbohydrate

How much: 4 to 8 servings a day

  • 1 tsp of vegetable oil (canola, olive, peanut)
  • 1 tsp of non-hydrogenated margarine
  • 1 tsp of mayonnaise
  • 2 tsp of salad dressing made from vegetable oil
  • 1 tbsp of nuts or seeds
  • 1/6 avocado
  • 2 tbsp of ground flax seed

Tips: Go for monounsaturated and polyunsaturated fats.

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