For the 1.5 million people who receive a diagnosis of diabetes each year, the news can be scary. Since November is Diabetes Awareness Month, this is a great time to talk about how diet is an effective tool for managing this disease.

Many people are concerned that they will have to change their diet drastically, eliminating all the foods they like to eat. The good news is that a healthy diet for diabetics is a healthy diet for anyone. You will still need to eat protein, fat and carbohydrates (carbs) because your body needs those nutrients to function. However, you will need to make careful choices about the types of carbs and fats you eat.

What does a healthy diet look like? Choose more fruits and vegetables, fresh or frozen. Avoid juice, since almost all the important fiber is removed, leading to spikes in blood sugar levels. Eat more high-fiber cereals and breads made from whole grains. Get your fats from healthy sources like nuts, avocados and olive oil. Select high-quality proteins like beans, unsweetened yogurt and eggs.

Choose whole grains rather than starchy carbs like potatoes or white bread. Whole grains, which contain more fiber, are digested more slowly over time, keeping your blood sugar levels even. Highly refined carbs made with white flour can cause your blood sugar levels to rise quickly. You can still have dessert, but make sure it is part of a healthy meal plan. If you do decide to indulge, make sure you limit added sugars the rest of the day.

Sticking to a healthy diet with limited refined carbs or added sugars is important for controlling your blood sugar levels, but losing weight is just as important. If someone with diabetes loses five to ten percent of his body weight, he can lower his blood sugar level, blood pressure and cholesterol level. This can go a long way in preventing some of the complications that can come with diabetes, and will keep you healthier.

A consultation with an Aultman outpatient dietitian can help you plan healthy meals and spot added sugars. To learn more, please call 330-363-5235. For more information about diabetes, check out our diabetes online resource guide.