Milk
1 cup nonfat skim milk = 15 grams or 1 servingDairy foods provide calcium, protein, vitamin D, and other key nutrients, so if you like them, definitely include them in your diet.
But skip full-fat milk for skim, and choose low- or no-fat dairy products.
People with diabetes frequently have high cholesterol and high triglycerides, and weight is often a concern, hence avoiding dairy fats is important, Kaul explains.
Yogurt
1 cup of light or plain yogurt = 15 grams or 1 serving
Yogurt is a great, healthy choice, as long as you go the nonfat route.
Flavored yogurt is frequently full of sugar, so check the carb content. You may want to skip it and make your own by adding chopped-up fruit and nuts to plain, nonfat yogurt (which is also likely to be less expensive if you buy a quart-size tub).
Cookies
Being diabetic used to mean being told to kiss tasty treats—like cookies—good-bye.
But these days, says Kaul, diabetes experts agree that indulging in sweets now and then is okay, as long as you consume them in small portions, and with meals.
Ice cream
Kaul advises her clients to stay away from ice cream—if they can—and try low-fat alternatives like frozen yogurt, sherbet, and even sugar-free popsicles.
Because ice cream contains so much fat, it should only be an occasional treat, enjoyed in small portions, she adds.
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