Substitute carbohydrates with food high in monounsaturated fats, like nuts. These can help improve blood sugar levels by as much as 12% and lower triglycerides by up to 26%.

• Beans

• Nuts

• Lean Meats

• Healthy Fats

It is important for patients with diabetes who are overweight to lose weight. Losing 5-10% of your body weight will help decrease insulin resistance and burn sugar calories more effectively.

Along with daily exercise, eating 500 calories less per day will help you lose a pound each week. The quantity and quality of what you eat matters!

The Mediterranean diet can improve glycemic control, educe need for diabetic medication, and decrease insulin resistance. A low-carb Mediterranean diet can reduce A1C % by 2.0-better than many diabetes medications.

Limit refined carbohydrates (starchy carbs) and the total amount of carbs you eat. By sticking to a lower glycemic index/load diet, you can substantially improve your health. You may lower your A1C % by 0.5, and decrease your insulin resistance.

Refined carbs include:

• Flour tortillas

• White bread

• White rice

• Bagels

• White pasta

Limit sugar:

• for men, the recommendation is 9 teaspoons or less (37.5 grams of sugar or less) per day

• for women, the recommendation is 6 teaspoons or less (24 grams of sugar or less) per day

Americans currently consume about 88 grams of sugar per day, more than 2 to 3 times the recommended amount (including fruit juice and beverages with corn syrups)!

Note: Limiting refined carbohydrates and sugar may also help with weight loss.