One of the challenges that people with diabetes often experience is identifying the best meal plan. Tomatoes are a common ingredient in our regular meals, and the good news is that you need not get rid of them if you live with diabetes.
Like carrots, tomatoes are non-starchy, vegetables with low calories, low carbs and a GI index as low as 15 (in 140 grams). That is why tomatoes are ideal for losing or maintaining a healthy weight.
Nutritional Profile
Tomatoes are a superfood with many vital nutrients and minerals. Besides the above-mentioned health benefits, you can also get the following when you eat tomatoes:
- Potassium 237 mg- 6%
- Total Carbohydrate 3.9 g- 1%
- Dietary fiber 1.2 g- 4%
- Sugar 2.6 g
- Protein 0.9 g 1%
- Vitamin C- 22%
- Calcium – 1%
- Iron – 1%
- Vitamin D – 0%
- Vitamin B6 – 5%
- Magnesium – 2%
Tomatoes have a rich amount of lycopene. This compound imparts the rich red colour to the tomatoes. It reduces risk of heart disease, which can be a complication due to uncontrolled blood sugar levels. A person with type 2 diabetes can also benefit from eating tomatoes every day, as it helps lessen the possibility of high blood pressure.
Adding Tomatoes to Your Diet
Tomatoes are incredibly versatile fruits. You can consume them raw or cooked. You can also add them to your drinks. You can prepare them as a side dish to your favorite meal if utilized as vegetables.
A study suggests consuming 7 ounces of fresh tomatoes per day in both cooked and raw form. The following is an example of a meal plan that you can follow at home.
Breakfast
- Omelette with diced tomatoes and spinach
- Tomato juice (no more than 6 ounces)
Lunch
- A large meal containing leafy greens, roasted beets, tuna or chicken, and chopped tomatoes
Dinner
- Salmon, chopped tomatoes, and your choice of veggie
Takeaway
Discuss your plans with your healthcare professional before finalizing any diabetics diet. Tomatoes many not be the safest choice if you have kidney issues. Ask for advice on preparing tomatoes in a healthy way to maintain your blood sugar levels. Furthermore, do not forget to measure the number of carbohydrates you consume each day.
Doctor’s Recommendation
Tomatoes can help reduce the cardiovascular risks of type 2 diabetes and offer additional benefits. They have anti-cancer properties, improve skin health, and boost immune function.
While there’s limited proof that tomatoes improve blood sugar control, they are a tasty and nutritious addition to your diet. Their low carbohydrate content and rich flavor make them a great choice for healthy meals.
