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People with diabetes must pay close attention to their diet to control their health. Reach a healthy weight, eating a balanced carbohydrate-controlled diet, and exercising regularly helps improve blood glucose control.
Nutrition and diabetes experts consider many highly nutritious, healthy and delicious foods that can be part of the diet of diabetics. Here 8 of them:
Whole grains are high in fiber. The American Diabetes Association shares that eating foods high in fiber it can improve your digestion and help keep blood sugar levels stable.
There are many whole grain options such as oatmeal, amaranth, brown rice, quinoa, wheat grains, corn, bulgur, barley, kamut, and spelled. In contrast, refined grains tend to have a high glycemic index and a glycemic load with less fiber and nutrients.
2. Non-starchy vegetables
Fill half your plate with non-starchy vegetables. Non-starchy vegetables keep you full and provide important vitamins, minerals, and fiber. They contain a minimum of calories and carbohydrates. Some of the non-starchy vegetables are broccoli, carrots, cauliflower, bell peppers, cucumbers, green beans, onions, and leafy greens.
Eating fruit can help you satisfy your sweet tooth without consuming added sugar. They also add vitamins, minerals and fiber. Most fruits have a low glycemic index due to their fructose and fiber content. Melons and pineapple have medium GI values.
Fruit contains carbohydrates, so it should also be counted as part of your eating plan. A small piece of whole fruit or ½ cup of frozen fruit has about 15 grams of carbohydrates. Servings for most fresh berries and melons are ¾ to 1 cup. People with diabetes can eat a variety of fruits, including bananas.
Fatty fish is a healthy source of protein and is rich in omega-3 fatty acids They help reduce inflammation and promote heart and brain health. These are essential fatty acids that must be consumed from the diet because our body is unable to produce them.
Beans are rich in fiber and a healthy protein source. Beans and other legumes, such as soybeans, lentils, and chickpeas, can help people control their blood sugar levels.
“The high fiber content and low glycemic index, along with the high protein content of legumes, help prevent unhealthy sugar spikes and drops that, if left unchecked, can lead to insulin resistance and uncontrolled diabetes. ”, Publishes Indiana University Health.
6. Birds and eggs
Protein is an essential nutrient, and it also helps you feel full and satisfied. Healthy sources include chicken, turkey, and egg.
Eggs can help reduce blood sugar spikes after meals. Eggs with vegetables are an excellent combination of protein and fiber to keep you satisfied, energized and control glucose levels.
Walnuts have monounsaturated fatty acids, protein, and fiber and are low in carbohydrates. This means that we help fill us up while keeping blood sugar low, as Cleveland Clinic shares.
Yogurt is rich in protein and calcium. It is a food that stands out for its probiotics to promote the intestinal microbiota. Consuming probiotic foods can reduce inflammation and oxidative stress, as well as increase insulin sensitivity according to a study shared in 2014 in the Nutrition Journal.
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