Once someone has diabetes, they need to be very careful about every piece of food they put into their mouths. If they are, their diet can control their blood sugar, stimulate normal insulin production and help them manage their weight.

So what should they be eating? Here are some of the best choices:

• Whole grains
• Beans
• Nuts
• Fresh fruits
• Fresh vegetables

All of the above foods are nutrient dense. That means they’re low in calories and high in nutrition - vitamins, minerals, fiber and phytonutrients. All of these factors will help lower blood glucose and cholesterol levels.

Foods that should be avoided are:

• Starchy vegetables like potatoes
• White breads
• White rice
• Donuts
• Bagels
• Refined cereals

All of these foods produce spikes in blood sugar levels, while offering very little nutritional value in return.

Another factor to consider is that obesity doubles your risk of diabetes, as well as increasing the chance of diabetic complications. If you need to lose weight, eat a diet that is low in fat (no more than 25% of your total calories should come from fat). Cut out all high fat foods like French fries, chips, baked goods and candies. You should also eliminate sodas and fruit juices. Once again these foods provide no nutrition and will incease your blood glucose levels.