Good food for diabetics
Part of diabetes management involves the consumption of healthy food for diabetics to prevent a surge in blood sugar levels and unexpected diabetes attacks. Identifying the best foods to eat should not be so challenging since managing blood glucose levels does not have to be complicated.
When you are diagnosed with diabetes, your healthcare professional will recommend which type of diet to observe alongside your insulin treatment. An ideal diabetes diet should include foods with less carbohydrates, fiber, good fats, vitamins, minerals, and lean protein. The list below contains the most suitable food for diabetics. A good diabetes diet should stay away from sugar and excess carbs.
Leafy green vegetables are extremely beneficial for people with diabetes. They are full of nutrients and low in calories. They are exemptional sources of vitamins and minerals, particularly vitamin C. Some of the best green leafy vegetables are spinach and kale.
Eggs contain a lot of health benefits. It is low in carbohydrate content, making it essential to manage blood glucose levels. It reduces the risk for heart disease associated with diabetes complications.
Beans are incredibly healthy and nutritious. It contains B vitamins, fiber, calcium, magnesium, and potassium.
Beans are highly suitable for people with diabetes because they have a low glycemic index. It means that beans do not contribute to increased blood sugar levels.
Nuts have different varieties, such as walnuts, peanuts, hazelnuts, and almonds. These varieties are rich in fiber and low in carbohydrates. Studies suggest that eating nuts can lower the risk for heart diseases, especially for people with diabetes.
Berries are not just enjoyable fruits but are also high in antioxidants. The presence of such compounds reduces inflammation in people with diabetes, thus, preventing more diabetes-related complications. Some of the best berries you can enjoy include strawberries, raspberries, blackberries, and blueberries.
Fatty fish is not only famous for boosting heart health, but it also minimizes the chances of diabetes attacks by its excellent source of omega-3. Studies show that fatty fish help regulates and balance blood sugar levels. Some examples are mackerel, salmon, herring, tuna, sardines, trout, and anchovies.
Avocados are high in fiber and healthy fats. Note that any food with high fiber levels slows down digestion, which is necessary to regulate and control blood sugar levels. Additionally, avocados are an ideal snack if you want to lose weight, primarily because obesity serves as an onset of type 2 diabetes.
Chia seeds are extremely rich in fiber and low in digestible carbohydrates. The presence of fiber in chia seeds reduces hunger and makes people feel full. This process prevents people from craving more food, thus, inhibiting them from eating unhealthy foods.
Meals for Diabetics
Besides knowing the foods that people with diabetes can eat, having an accurate meal plan enables better blood sugar management. The following are significant factors you can consider while creating your diet plan.
More fiber in your meals – Appetite plays a vital role in diabetes management. When your appetite is high, you tend to eat more than what you should. Increased hunger is one of the symptoms of diabetes. That’s why it is necessary to control your appetite to avoid increased blood sugar levels. Thankfully, fiber is present to decrease the unnecessary intake of carbs and calories. This compound does not break down quickly, which makes a person feel full immediately. This process has a positive impact on diabetes management.
Determine which types of food have a low GI (glycemic index) – Learning about the GI score of every food you plan to eat will help you determine if it’s right for your condition. Always opt for low GI foods because they do not have any unfavorable impact on your blood glucose level.
Below are breakfast, lunch, and dinner meal recommendations for people with diabetes:
- Wrap (eggs, tomatoes, multigrain tortilla, avocado, and green onion)
- French toast (whole wheat bread, non-fat milk, cinnamon, and egg)
- Berry yogurt bowl (berry of your choice, Greek yogurt/ curd, whole-grain cereal)
- Bean and cheese burrito (beans, salsa, tomato, less-fat cheese, multigrain tortilla, avocado)
- Pasta salad (multigrain pasta, green onions, chicken, broccoli, kale, walnuts, tomatoes, olives)
- Tuna salad (tomatoes, spinach, whole-grain crackers, tuna, olives)
- Whole-grain spaghetti recipe (whole-grain spaghetti, mushrooms, spinach, vegetables, beans, olive oil, non-fat sauce)
- Chicken cauliflower bowls (Greek yogurt, chicken, cauliflower, canola oil, red onion)
You can always create your meal plan if the food contents do not contribute to diabetes. Ask your dietitian for assistance if it’s your first time creating your diet plan. While in your treatment with diabetes, do not forget to combine your daily meals with regular exercise.
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