Phoenix Diabetes and Endocrinology

Advice for Diabetes and Pre-Diabetes

There is no diet or exercise plan that is ideal for everyone, but these are some dietary and exercise guidelines that many people find useful, especially if they are diabetic or pre-diabetic and if weight loss is a goal.  

Read labels. Invest in an app or pedometer and strive to walk 10,000 steps daily.

Avoid processed foods. As foods are processed they become more calorically dense and you gain weight more easily. If the label contains chemical names—it is a processed food and will contain more calories than a natural food.

Avoid processed rice, potatoes, bread, pasta, and grains—whole grains are less processed and contain more fiber and generally less calories but still contain carbohydrate.  Watch intake even of whole grain products.

Fresh fruits are higher in fiber than processed fruits and can be consumed as a snack.  Those highest in fiber are best—small apple, pear or strawberries. Don’t eat carbs on carbs—save the fruit for a snack not part of the meal.

Include protein at every meal to decrease hunger. Protein sources include eggs, cheese, yogurt, quinoa, nuts, beans, tofu/tempeh, chicken fish, beef and turkey.

See your eye doctor annually.

Inspect your feet daily for signs of infection or irritation. Make sure you have well-fitting shoes and NEVER go barefoot. 

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