In addition, individuals should eat complex carbohydrates such as rice or legumes (pod plants like peas or beans). High-calorie foods made from white flour or refined sugars should be eaten sparingly as numerous or excessive portions eventually may cause problems with maintaining blood sugar levels (an early sign of diabetes). Certainly, people who are insulin-resistant or who have diabetes should avoid these foods most of the time.
Fiber (found in fruits, vegetables and whole grains) is also important, according to Carter, to prevent constipation, colon cancer and other illnesses of the gastrointestinal system. Individuals should take at least 20 grams to 30 grams of fiber each day. Eating several servings daily of fruits and vegetables (at each meal and as snacks) is also important to provide natural sources of several vitamins and minerals. Calcium is another key nutrient and can be found in a variety of foods, including dairy, as well as in dietary supplements.
Consulting with a certified nutritionist can help you determine the best ways to incorporate adequate levels of vitamins, minerals, protein, fiber and other essential nutrients into your daily eating. Many clinics offer nutrition services, or your healthcare provider may be able to make a referral.
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