Protein, nuts, veggies, fat, and some carbs. The trick is to eat to your meter. After you eat some carb, test at the 2 hours after the meal point. If your blood sugar is high, either modify the quantity or decide to eliminate that food. My husband can eat quite a few different carbs, but doesn't eat them in quantity. Popcorn works as a nice carb-craving snack for him. You will have to test and see if this works for you. Everyone is different.
As Cora said, everyone is different. I have found that for me it is portion control. I CAN eat just about anything, but instead of a large baked potato (for example) I will eat a small one. I may treat myself to a small piece of cake, not the wedge I used to have. Basically, I look at my overall eating for the day and break it into 3 servings of carbs at each meal (not always, especially lunch and dinner I may only have 1 or 2) and a 2 carb snack during the day. Like she also said, test and see. Try a serving of something and then test yourself two hours later. And 8 oz. glass of skim milk is 1 serving of carbs and does not really affect my blood sugar much. If I have a small pancake and a little real syrup though, my blood sugar goes sky high. A lot too will depend on how active you are. When I am getting regular exercise my levels are good even if I eat a little more carbs, when I am not exercising then I can see the results on my meter.
There is no cut and dried answer. There are lots of ways to research, though. Just google "diabetes meal plans" and you will get tons of sites, and most certainly find a diabetes educator in your area. Many hospitals have them on staff, or you can locate one through the American Diabetes Association website.
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