A diet rich in vegetables, fruits, and healthy proteins can can help people with diabetes manage their blood sugar levels. To keep things simple, your main goal should be managing your blood sugar levels. It’s also important to eat foods that help prevent diabetes complications like heart disease.
Choices to make with Diabetes
Whole grains : Whole grains are lower on the glycemic index (GI) scale than white breads and rice. This means that they have less of an impact on blood sugar. Include brown rice, buckwheat, quinoa, etc.
Fatty fishes or Omega-3 fatty acids : The omega-3 fatty acids are healthy fats that help body functioning and to promote heart and brain health. Include – salmon, mackerel, seeds, avocadoes, nuts, etc.
Proteins : Protein is broken down into glucose less efficiently than carbohydrate. Hence effects of protein on blood glucose levels occur several hours after eating. Include lean meats, beans, legumes, etc.
Fruits and vegetables : Eating fruits and vegetables can be a great way to get vitamins and minerals. Include more citrus fruits, such as oranges, grapefruits and lemons, green leafy vegetables, etc.
Probiotics : Probiotics are the helpful bacteria that live in the human gut and improve digestion and overall health. They reduce inflammation and oxidative stress and increase insulin sensitivity. Include curd, yoghurt, kombucha, vinegar pickles, etc.
Processed or refined grains : They are high in carbs but low in fiber, which can increase blood sugar levels more quickly. Avoid refined flour, white breads, etc.
Sweetened drinks : They contain a concentrated amount of sugar in each serving, which can cause blood sugar levels to spike. Avoid sodas, colas, fruit juices, etc.
Processed meats : They are high in sodium, preservatives, and other harmful compounds. Avoid bacon, salami, sausages, etc.
Deep fried foods : Fried foods have a lot of trans fat, a type of fat that has been linked to a higher risk of heart disease. They are also typically high in calories, which lead to weight gain.
Alcohol : It is advised to limit the alcohol intake as it increases the risk of low blood sugar, especially if consumed on an empty stomach.
Having a healthy, balanced diet that contains the foods listed above can help people with diabetes manage their condition. When diabetes is not well managed, it increases your risk of several serious diseases.