Some of the best foods for diabetic patients include whole grains, vegetables, beans and fruits. Foods that contain high protein, avocados and fatty fish are also recommended.
Diabetes and Your Food Intake
Managing (high) blood sugar requires a constant eye on the type and quantity of food being consumed. Also, staying away from eating certain foods may be beneficial.
The following tips should help you choose the ideal food for managing diabetes:
- Stick to eating foods proven to lessen diabetes-related complications, such as heart disease.
- The intake of highly refined foods must either be reduced or avoided. Limit how you eat the following: sweets and white bread.
- If you must eat carbohydrates and sugary foods; the quantity should be advised by a health expert, concerning age and activity level.
Types of Foods Recommended for Diabetic Patients
Generally, low-fat dairy, vegetables, proteins, fruits and grains are the food groups ideal for diabetic patients. Now, we go deeper into covering the ten (10) most important foods to aid blood sugar management.
1. Vegetables
This is one food group that packs a punch (both minerals and vitamins. Eating the right kind of vegetables can make all the difference in your quest to have a lower blood sugar level.
Starchy vegetables like sweet peas, pumpkin, corn, potatoes, cassava and yuca are ideal, if you can be mindful with the intake. Due to the high carbohydrate content, you want to eat less.
You can also go for non-starchy vegetables, such as broccoli, spinach, okra, cauliflower, garlic, carrots, mushrooms, bell peppers, onions, zucchini and tomatoes. Unlike the starchy variant, non-starchy vegetables provide lots of fibre and don’t contain complex carbohydrates.
Experts also recommend taking dark, green leafy vegetables. They’re loaded with vitamins and minerals, such as potassium, iron, calcium and the following vitamins: A, C, E and K. These vegetables also have low carbohydrate and calorie content, as well as provide antioxidants and fibre.
Also Read: 5 Foods to Avoid If You Have Diabetes and Why
2. Grains
You should be aiming to include at least 52% or more of whole grains in your daily diet. If you’re buying processed food, make sure the word “whole” is added to the list of ingredients.
Keep the following things in mind too:
- Be mindful of the portions you eat.
- It is a good rule of thumb to add lots of non-starchy vegetables to bulk up your whole-grain servings.
- Choose whole grains over refined grains because the former has more nutrients and high levels of fibre.
Examples of (whole) grains to eat are:
- Barley
- Red, black and brown rice.
- Rye
- Whole grain bread
- Tortillas
- Quinoa
- Bulgur
- White oats
- Whole wheat
- Farro
- Bean-based pasta, such as black bean and lentil
- Buckwheat
- Cornmeal
- Millet
- Cereal
3. Citrus Fruits
Taking these fruits helps to improve blood sugar management, due to the vitamins and minerals content. Citrus fruits are also good sources of potassium, folate and fibre.
The flavonoid antioxidants in these also help in providing antidiabetic effects.
These citrus fruits will help you manage diabetes effectively:
- Lemons
- Grapefruits
- Oranges
- Limes
- Bananas
- Apples
- Strawberries
- Plums
- Apricots
- Clementines
- Peaches and
- Blueberries
Also Read: Is There a Link Between Depression and Diabetes?
4. Fatty Fish
This refers to fish high in Omega-3 fatty acids. These acids, commonly called EPA and DHA, are known for their effectiveness in promoting brain and heart health.
The healthy (Omega-3) fat content also helps diabetic people have improved blood lipids and blood sugar management.
Salmon, trout, mackerel, herring, sardines and albacore tuna are examples of fatty fish. Others are:
- Spirulina
- Kelp
5. Milk and Yogurt
These two are generally classified under low-fat or non-fat dairy. Milk and yoghurt are effective in building strong teeth and bones and providing magnesium, which helps improve insulin sensitivity.
The protein, calcium and Conjugated Linoleic Acid (CLA) content in yoghurt helps one feel full faster.
Low-fat Greek yoghurt is recommended because of these reasons:
- It contains a lower carbohydrate content (which is usually between 6 and 8 grams) per serving.
- Yoghurt has a good number of nutrients, including magnesium, protein, potassium, calcium, and Vitamin D.
6. Nuts
Not only are nuts delicious, but they can also be a great source of nutrients for a diabetic patient. They contain fatty acids, which help keep the heart healthy.
Nuts also provide magnesium, unsaturated fats and fibre. The three go a long way to help in carbohydrate metabolism.
Potential benefits of taking walnuts include:
- Improved blood glucose levels
- Lowered incidences of diabetes
- Walnuts provide key nutrients, including iron, proteins, Vitamin B6, and magnesium.
- Regular consumption of different nuts may reduce inflammation.
Also Read: 10 Foods to Avoid If You Have Kidney Infection
7. Proteins
This food group is one of the most beneficial for diabetic patients, due to the variety of options and the nutrients these foods offer.
You must, however, avoid processed meats, as they are capable of negatively impacting your heart health and aggravating your blood pressure.
The following proteins are good for your health:
- Eggs
- Seafood, such as sardines and salmon.
- Peanuts
- Beans
- Lean meat
- Split peas
- Tofu
- Chicken
8. Olive Oil
This is a Mediterranean food known for its oleic acid content, which has antioxidant properties, reduces fasting levels and improves glycemic management.
Extra-virgin olive oil is also reputed for its effectiveness in making cells respond better to the body’s insulin. If you’re lucky to get your hands on the unrefined variant, you’ll be sure to use it to lower insulin resistance and keep away oxidation from damaging your bad cholesterol.
Also Read: 10 Foods to Avoid If You Have Ulcer
9. Chia Seeds
These seeds have a low digestible carbohydrate profile, and high Omega-3 and antioxidant content. Chia seeds are perfect for diabetic patients because of these reasons:
- These seeds may help manage obesity in diabetic people.
- Due to the low carb profile; the seeds don’t raise blood sugar levels.
- Capable of reducing inflammatory markers.
10. Drinks
We won’t conclude the list of best foods for diabetic people in the U.S. without mentioning the type of liquid to take.
Extra caution must be taken here because not all drinks are ideal for people managing their blood sugar levels.
Zero-calorie sodas, water, unsweetened tea and black coffee are examples of liquids you can take.
Also Read: How to Create a Friendly and Healthy Diet Plan for a Diabetic Patient
Concluding Thoughts
Once your blood sugar spikes, taking the right type of food in the desired quantity will go a long way to make the management easier. By eating the foods recommended here for diabetic patients, you can be sure of being a few steps away from keeping a low blood sugar profile and reducing the risks of complications. Consider ordering for Nivel Mor, a dietary supplement that controls blood sugar.
