Figuring out the best foods to eat when you have diabetes can be tough. The main goal is to keep blood sugar under control.
However, it’s also important to eat foods that help prevent diabetes complications like heart disease.
So, here are the 5 best foods for diabetics, both type 1 and type 2.
1. Flavoured and Low-calorie Drinks
Plain water is always good, but water infused with fruits and vegetables is more interesting. Cut up a lemon or cucumber and put it in your water, or make ice cubes with some flavouring in them.
If you’re not a hot tea drinker, try cold tea with lemon or a cinnamon stick. Not only are these beverages low-carb, they can also help fill you up so you don’t crave other foods.
Either raw, cooked or roasted.
Picking the right vegetable to eat when you have diabetes can help lower your blood sugar or keep it stable.
Vegetables are an important food group to include in any healthy diet, and a diabetes diet is no exception. Veggies are full of fibre and nutrients, and non-starchy varieties are low in carbohydrates — a win for people with diabetes who want to gain control over their blood sugar level.
Vegetables add colour, flavour and texture to a meal. Choose tasty, low-carb veggies like mushrooms, onions, eggplant, tomatoes, Brussels sprouts, and low-carb squashes, like zucchini.
Go beyond your regular salad and try kale, spinach, and chard. They’re healthy, delicious, and low-carb.
Roast kale leaves in the oven with olive oil for quick, crunchy chips. You can also mix greens with roasted veggies to add texture and a different flavour, or serve them with a little protein, like salmon.
4. Whole-grain, Higher-fibre Foods
Fibre has a way of working magic in the body. It’s crucial for any healthy diet, but can be especially helpful for those with diabetes. This is because fibre works in a number of ways. It can help to lower blood glucose levels — the main goal for those with diabetes.
Adding foods with fibre to your diabetes diet can help you have better blood sugar control. But take a slow-and-steady approach to avoid unpleasant effects.
Fibre can also help lower LDL, or “bad,” cholesterol levels, which is a contributing factor to heart disease. Those with diabetes are 2 to 4 times [more] likely to die from heart disease as those who do not have diabetes, so this is an important number to manage.
In addition, fibre leads to satiety, or a feeling of fullness, which can make it easier to manage a healthy weight — important for bringing down blood sugar levels and heart disease risk alike.
Fill up on these to keep from overeating or choosing the wrong foods.
Try legumes like beans, peas, and lentils. You can even enjoy a black bean and corn salsa with your raw vegetables.
5. A Little Fat
Good fat choices include olive oil, avocado, and fatty fishes — think salmon served on a bed of lettuce, for example.
We believe this will help you to keep your diabetes under check using your diet only.
Stay healthy and never give up!
Plan B Wellness