There's no single "diabetes diet" — but there are scientifically proven nutritional principles that help control sugar and prevent complications.
Basic Principles:
- Plate method: Half plate vegetables, quarter protein, quarter starch — simplest and most effective method.
- Fiber is your friend: Slows sugar absorption — 25-30 grams daily. Sources: vegetables, fruits with skin, whole grains, legumes.
- Low glycemic index carbs: Whole wheat bread instead of white, brown rice instead of white, freekeh and bulgur.
What to Eat:
- Non-starchy vegetables freely: Cucumber, tomato, lettuce, broccoli, pepper.
- Protein: Chicken, fish, eggs, legumes — fills without raising sugar.
- Healthy fats: Olive oil, nuts, avocado.
- Fruit: One serving after meals — apple, berries, orange. Avoid juice.
What to Avoid:
- Added sugar: Sweets, soft drinks, packaged juice.
- Refined starches: White bread, large amounts of white rice.
- Fried foods: Increase insulin resistance.
At BEIT TARIQ Center, we provide practical dietary guidance suited to your Jordanian lifestyle.