8 Food Items to Manage Diabetes
Diets & Meal Plans
If you have diabetes, then your doctor might have already cut all your favorite food items from your meals. Missing out on your favorite foods means that you lose interest in having your meals on time. If you are looking to add flavor back to your meals, we can help you out. Diabetic patients can continue to enjoy a lot of foods as a part of their diet. All they need is some nutrient-packed food ingredients that can satiate their hunger pangs. You can rest easy as your doctor will probably allow you to include these foods in your diet. Let’s have a look at the list of the best foods for a diabetic patient.
Nuts can improve your blood sugar levels and help fight cardiovascular diseases. Walnut is rich in polyunsaturated fats, and it helps our body fight many health disorders. Such healthy fats are good for patients who have high blood sugar and heart diseases. These kinds of beneficial fats are also available in almonds, pecans, and pistachios.
Nuts comprise of a high amount of protein and are low in carbohydrates. These qualities make them ideal for diabetic patients.
Oatmeal is another food item that is on the list of healthy foods for diabetic patients, as whole grain can help fight diabetes. Oatmeal comprises of fiber in the form of beta-glucans that helps our body fight spikes in blood sugar levels. This food item also helps our body improve its insulin sensitivity. This type of soluble fiber can regulate blood sugar by controlling the absorption and breakdown of carbohydrates in the foods we consume every day. Several studies have confirmed that oatmeal is good for high blood pressure and cholesterol as well.
Beans are a rich source of protein and fiber that can keep you healthy. Studies have revealed that people who take at least one cup of beans every day can fight diabetes and high blood pressure more efficiently than others. It is a good source of carbohydrates, and you can take it at breakfast. Beans are quite versatile, and you can find different varieties in the market.
If you love white pasta, then this protein-rich food can be an ideal alternative for it. One cup of cooked quinoa contains 4 grams of protein and 3 grams of fiber. It takes time to be digested and thus restricts blood sugar from spiking. Quinoa is also known as a complete protein-rich food, as it contains all nine amino acids required to build muscles. You cannot get these amino acids from any other plant-based protein sources.
Broccoli contains a substance called sulforaphane that helps control our body’s blood sugar levels. This anti-inflammatory substance also prevents the damage of blood vessels, and you can easily add broccoli to your list of foods for diabetic patients. It is quite low in carbohydrates and calories as one cup of cooked broccoli contains just 55 calories and 11 grams of carbs. Moreover, it is very rich in nutrients like vitamin C and iron.
Dairy products are an excellent source of protein, vitamin D, and calcium that can keep your hunger at bay. Dairy products can stabilize the level of blood sugar too. Dairy items like milk, yogurt, and cheese can minimize the risk of diabetes. Doctors say that there is no need to stick to fat-free dairy foods as full-fat dairy products can also minimize the risk of diabetes.
Full-fat dairy food items will always keep you full, and thus reduce your temptation for sugary or high-carb foods. However, dairy food items are rich in calories, and if you are consuming any dairy product, you should avoid added sugar in your meals.
This item has been helping people fight diabetes for a long time. It is rich in fatty acid that helps our body manage blood sugar. Several studies have revealed that diets that feature MUFA or fatty acid can manage diabetes by checking insulin resistance. One need not worry too much about the fat content of this oil as fat can help your body minimize any blood sugar spikes. Fat also helps our body absorb nutrients like vitamin A and E.
This green leafy food item is a rich source of magnesium that helps our body utilize insulin to absorb sugar from our blood. Spinach is also a good source of vitamin K and folate. 2 cups of raw spinach contains 14 calories and 2 grams of carbohydrates. You can use the spinach leaves with garlic and olive oil to prepare a delicious dish.
These are some of the healthy items one can include in their list of diabetic foods. Thus, one can prepare some food items with the ingredients mentioned above to manage diabetes.