11 of 15

Milk

1 cup nonfat skim milk = 15 grams or 1 serving

Dairy 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.

Next: Yogurt