Here is the English translation of your text, keeping the original structure and intent. The final sentence is translated as written, even though it appears incomplete in Spanish.

---

Healthy eating is not restrictive

Healthy eating is essential for people with diabetes, as it can help control blood glucose levels, prevent complications, and improve quality of life. Below are some key principles of a healthy diet for people with diabetes:

1. Carbohydrate control

Carbohydrates directly affect blood sugar levels. It is important to know the amount of carbohydrates in foods and how they are distributed throughout the day. Choose low glycemic index (GI) carbohydrates, which are absorbed more slowly and help prevent glucose spikes.

Recommended sources: Vegetables, legumes, low-GI fruits (such as apples, pears, and berries), whole grains (brown rice, oats, quinoa), and whole‑grain bread.

Avoid: Refined carbohydrates such as white bread, pastries, sugary sodas, and sweetened cereals.

2. Healthy fats

Healthy fats help control cholesterol levels and reduce the risk of cardiovascular disease, which is more common in people with diabetes.

Recommended sources: Olive oil, avocados, nuts, seeds, and fish rich in omega‑3 fatty acids (salmon, sardines, tuna).

Avoid: Trans fats and saturated fats found in fried foods, processed products, and packaged snacks.

3. Lean proteins

Proteins are essential for muscle repair and growth, but they should be consumed in appropriate amounts and preferably from lean sources to avoid excess calories.

Recommended sources: Fish, skinless chicken, turkey, egg whites, tofu, legumes, and some plant-based sources such as tempeh.

Avoid: Processed or fatty red meats such as sausages, bacon, and deli meats.

4. Fiber

Fiber is essential because it slows carbohydrate absorption, helping to keep blood glucose levels stable. It also contributes to digestive health and weight management.

Recommended sources: Vegetables, fruits (with skin), legumes, whole grains, oats, nuts, and seeds.

5. Portion control

Controlling portion sizes is important to avoid excess calorie intake and maintain a healthy weight, which can improve glucose control. Using smaller plates and practicing mindful eating can help.

6. Hydration

Staying well hydrated is crucial. Water is the best option, but unsweetened herbal teas can also be consumed.

Avoid: Sugary drinks, artificial juices, and beverages high in empty calories.

7. Eating regularly

It is recommended to eat at regular times and spread meals throughout the day. This helps prevent sharp fluctuations in blood glucose levels.

---

Example of a healthy menu for people with diabetes

• Breakfast: Whole-grain oatmeal with low-fat milk, fruit pieces (such as strawberries), and nuts.
• Lunch: Salad with leafy greens, grilled chicken, quinoa, and olive oil dressing.
• Dinner: Baked fish with steamed broccoli and sweet potatoes.
• Snacks: Plain Greek yogurt with almonds or cucumber slices with hummus.

8. Avoid excessive alcohol consumption

Alcohol can interfere with glucose control and, in some cases, cause blood sugar levels to drop too low. If you choose to drink, do so in moderation and with food.

---

Additional tip: Consult a specialized nutritionist

A nutritionist specialized in diabetes can help you design a personalized meal plan tailored to your specific needs and conditions.