A healthy diet and active lifestyle are essential for a diabetic person. Along with all of the other benefits of a healthy diet, it can help you a lot to control diabetes. The risk of developing heart diseases and death is four times more in a diabetic person.
Developing healthy habits and strictly following the diet plan can decrease the risk of health issues exponentially. To manage blood sugar levels, you need to balance what you eat and drink with proper exercise and medication.
Switch to a healthy lifestyle, healthy diet, and active routine is quite burdensome at first but you find it easy with time. In this article, you will find answers to many of your questions related to a healthy diabetic diet and delicious foods to control diabetes.
What can a diabetic person eat?
There is a lot of variety of food that is compatible with diabetes and help to control diabetes. No need to compromise on taste but you might eat a smaller fraction. The easiest way to make a diet plan for diabetes is to select healthy foods from all food groups. The best food for a diabetic is low carbohydrates, low sugar, healthy fats, proteins, and fibers. Let’s have a quick look:
You should be very careful and wise while choosing carbs because it plays a great role in increasing blood sugar levels.
- Whole grain such as oatmeal, brown rice, quinoa, cornmeal, barley, and millet
- Sweet potato
Vegetables are very less effect on increasing blood sugar level because it contains less fat and carbohydrates.
- Unsalted vegetables
- Non-starchy vegetables such as broccoli, carrot, pepper, and tomatoes
- Starchy vegetables such as green peas and corn
- Greens like spinach and kale
- Frozen vegetables
Fruits provide fiber, carbohydrates, minerals, and vitamins to the human body. The carbohydrates content of fruits is more than vegetables.
- Frozen fruits that are canned without adding sugar
- Fresh fruits such as oranges, berries, apples, bananas, and melons.
Protein is a healthy diet for diabetes and helps you keep active and energetic. You have many choices to choose from.
- Fish and seafood
- Tofu, nuts, and seeds
- Chicken and beef
- Cheese and low-fat dairy products include low-fat yogurt, low-fat sour cream, and skim milk.
You should be very conscious about your fat intake because it is very easy to get in and very hard to resist.
- Plant-based oils such as canola and olive oil.
- Salmon and tuna that have omega-3 fatty acids
- Nuts and seeds
20 foods to control diabetes
Your diet plays a major role in avoiding and managing diabetes. Here you will get 20 food you can eat easily with diabetes and control your blood sugar level. Let’s have a thorough discussion:
An egg is a good source of protein, protein takes time in digestion so remains a long time in your gut giving you a feeling of satiety. Daily consumption of egg decreases the risk of heart diseases associated with high blood sugar levels. The egg helps in decreasing inflammation (because of albumin protein), improves insulin sensitivity, decreases the level of LDL, and increase levels of HDL.
Quinoa is the but rich in fiber and protein. It decreases the uptake of carbohydrates by your gut so maintaining the blood sugar level. Similar to eggs, quinoa also has protein that makes you feel fuller. Regular consumption of Quinoa and other nuts like almonds, hazelnuts, walnuts, and pistachios decreases the levels of LDL, blood sugar, and HbA1c.
Beans are legumes rich in vitamin B, calcium, potassium, magnesium, and fibers. Beans help with diabetes as well as prevent diabetes because of the low glycemic index. People with regular consumption of beans greatly decrease the risk of developing heart diseases associated with diabetes. It will also help boost your feeling of fulness.
As mentioned above seafood especially fish is a great source of protein and consider one of the best foods to control diabetes. Salmon, tuna, herring are rich in omega-3 fatty acids that have considerable effects in managing cardiovascular diseases. Omega-3 fatty acids maintain the health of blood vessels and protect you from a heart attack and stroke.
Bitter gourd is a fruit that contains at least three active substances that have been confirmed to have a blood glucose-lowering effect. It has an insulin-like effect on the human body, it moves glucose into the cells. The scene and an incident like compound known as polypeptide P, either work individually or with other substances to help reduce blood sugar levels.
Fenugreek leaves, the Greens from the fenugreek plant are among very useful foods to control diabetes. These mildly bitter greens help lower glucose levels in the blood. Fenugreek seeds are high in soluble fiber which helps lower blood sugar by slowing down digestion and absorbing carbohydrates.
Yogurt is calcium and protein-rich food that helps in managing blood sugar levels and insulin resistance. The unique fat type is present in yogurt that helps reduce your appetite and hence lessen the consumption of unhealthy foods. Yogurt improved the blood sugar level and cardiovascular risk associated with diabetes.
Ladyfinger is a very nutritious food and gives you many health benefits. The sticky liquid that comes out when you cut Ladyfinger helps regulate blood sugar. Soak the sliced ladyfinger in a glass of water and drink it early in the morning. It’s also suggested to help manage blood sugar in case of type 1 diabetes and gestational diabetes.
Kale is tasty, highly nutritious, and a versatile ingredient in the kitchen. A half-cup serving of cooked kale has only 18 calories and 4 grams of carbohydrates which is very good for diabetic patients. It contains almost all the important nutrients from vitamin A to zinc. The juice of green leafy vegetables like kale is among the best foods to control diabetes when sugar level is very high.
Apple cider vinegar
Apple cider vinegar has many proven health benefits one of them is lowering blood sugar levels. It increases insulin sensitivity during carbohydrate food intake and lowers blood sugar significantly. The sugar in apple cider vinegar is in the fermented form (acetic acid) so produce very less amount of carbohydrates.
Garlic supplements help in lowering the blood sugar level and potentially stops the risk associated with diabetes includes fighting infections, reduce blood pressure, and reduce bad cholesterol. Garlic may slow down the advancement of atherosclerosis, a disorder that can lead to heart disease or even stroke. Evidence suggests garlic may slightly lower blood pressure especially in people who have high blood sugar levels.
Flaxseed contains alpha-linolenic acid that can be converted into omega-3 fatty acids offering similar benefits to those with fish or fish oil. Flaxseed is a good source of anti-oxides that have been shown to help prevent heart disease and cancer. One tablespoon serving of whole flaxseed contains respectable 3 grams of fiber both soluble and insoluble and just 3 grams of carbohydrates.
Strawberries are very nutritious and contain antioxidants in high amounts. Antioxidants help to increase insulin sensitivity and reduce cholesterol levels. When insulin sensitivity is increased the blood sugar level will go down. Strawberries also contain vitamin C which has anti-inflammatory effects and benefits for the heart.
Asparagus is based on taste alone. It is a favorite food for many but an interesting factor is that it’s a non-starchy vegetable with only 5 grams of carb, 20 calories, and almost 2 grams of dietary fiber per serving. It’s especially high in an antioxidant called glutathione which plays a key role in easing the effects of aging and many diseases including diabetes, heart disease, and even cancer.
Avocados are known for their heart-healthy monosaturated fat content. When substituting these fats for saturated fats they can improve cholesterol levels and decrease the risk of heart disease. Avocado is a fruit but because of its fat content, it should be treated like fat. 1/4 cup serving of avocado contains a respectable 2 grams of fiber with just 2 grams of carbs.
Squash comes in many varieties, it is different for summer and winter. It has a very low glycemic index and low in carbs and fats. Squash contains many useful antioxidants that help in lowering blood sugar levels and improves insulin tolerance. Squash very effectively decrease blood sugar level and one of the best foods to control diabetes.
This non-starchy vegetable makes just about every superfood list. It is very rich in vitamin C even more than orange. It’s high in the antioxidant, beta carotene, that is used by the body to make vitamin A. These dark green vegetables rich in vitamin A promotes healthy vision, teeth, bones, and skin. It is also rich in folate and fiber all with minimum calories and carbs.
Cinnamon goes very well with starchy meals and stabilize blood sugar levels by controlling insulin spikes. It contains a special antioxidant called polyphenol which works in the body to improves insulin sensitivity. Moreover, cinnamon also controls hunger and the ability to store fats.
Bell peppers come in a variety of colors yellow, red, green, and orange. These are not only colorful but also have blood sugar friendly qualities. It is also rich in vitamin C which is beneficial for heart health and deals with other diabetic risks. Long-term use of bell pepper help loses weight in obese persons and deals with other complications associated with diabetes.
Edamame is full of nutrients such as fiber, mineral, and vitamin C. The fiber content makes you feel fuller for longer and regulate blood sugar spikes. It is also rich in essential nutrient, choline, which reduces the level of homocysteine, a marker of heart diseases. Edamame is a plant-based source of protein that can replace meat in the diet.
Diabetes has many risk factors that can be increased with a poor diet. If you follow the foods to control diabetes then you can control it. Foods that are high in fibers, minerals, vitamins, and low in carbohydrates and fats are good for a diabetic person. The above-mentioned foods help you with diabetes and also have the ability to prevent diabetes.
STAY AWARE, STAY HEALTHY.