The most important part of diabetes management is consuming the right diet for diabetes. For any diabetic, there is a constant struggle to balance blood sugars against food. You don’t need to go on a diet or completely stop eating sugary foods if you’re diabetic. You also don’t need to make the mistake of first letting your blood sugar get too high, and then having to diet and work hard to lower it. You need to see eating diabetic-friendly food as a way of life. Instead of constantly guessing which foods you should eat and whether they’ll have an effect on your blood sugar, have a list of diabetic-friendly foods that you can eat regularly. Below is a list of foods for diabetics so you can ensure you stay healthy.
1. Eat leafy greens
Leafy greens are some of the best foods for diabetes control. In India there are a variety of green leafy vegetables for diabetics including spinach (palak), mustard (sarso), fenugreek (methi), chenopodium album (bathua), and colocasia (arbi), cabbage, and collard (haak). These are excellent sources of several vitamins and minerals like vitamin C, which is beneficial for controlling diabetes, and high blood pressure as well. These can easily be incorporated in your daily diet and be eaten with roti or rice at lunch or dinner.
2. Have plenty of non-starchy vegetables
Non-starchy vegetables are also a great food for people with diabetes.. They lower the impact on your blood sugar and are rich in vitamins, minerals, and phytochemicals. You can eat up to 3 cups of these vegetables per meal without them having a major impact on your blood sugar. Non-starchy vegetables include carrots, cucumber, onions, peppers, tomatoes, sprouts, celery, radish, pumpkin, mushrooms, broccoli, okra, eggplant, and cauliflower.
3. Snack on non-starchy fruits and low GI fruits
When it comes to fruits, people with diabetiess must keep both the carbohydrate content and the sugar content in mind. Fruits are important to your overall well-being as they contain vitamins, minerals, and phytochemicals, and lower your risk of heart disease, cancer, and stroke. However, because they have carbohydrates, they will also raise your blood sugar.
The best fruits to eat are those that are low in carbohydrates and GI. These fruits include blackberries, strawberries, oranges, dates, and pears. You can eat them as snacks in between meals. A large serving of a low-GI food will raise your blood sugar as much as a small amount of high-GI food, so it is better to eat a large serving of strawberries and oranges, as they’ll keep you fuller for longer.
4. Eat healthy carbs
Carbohydrates directly affect blood glucose levels more than other nutrients, so eating the right carbs is an important precaution for diabetes. The body breaks down starch and glucose down into glucose. Foods that consist of processed carbs and those that contain added sugars can cause a rise in your blood glucose levels quickly. You should avoid bread, pasta, cereal, sweet potatoes, dessert, and baked goods. Eat whole grains, brown rice, brown bread, oatmeal, amaranth, and quinoa instead.
5. Consume low-fat and low-carb proteins
When choosing what protein to eat for a diabetic diet, you must ensure the proteins are low in fat and carbohydrates. Some types of carbohydrates are quickly converted to glucose which could lead to a spike, and high-fat proteins can lead to weight gain and less control over blood sugar levels. The best protein foods for people with diabetes are eggs, beans, seafood, nuts, seeds, seafood, and low-fat dairy. The best meats include chicken and lamb.