Best and Worst Foods for Diabetes – Diabetes Diet – HHR Magazine
Your food choices matter a lot when you’ve got diabetes. Some are better than others. Diabetes is becoming common, even among young people, because of the lifestyle we have.
The kind of foods we have today are full of unhealthy sugar, fatty stuff, and calories. Figuring out the right foods to eat when you have diabetes is challenging.
This is because your main concern is balancing blood sugar levels, which is challenging, considering almost all foods are sugar-filled. Still, it’s possible to prevent and manage diabetes.
All you have to do is to know the right foods that’ll help you achieve your goal. In this article, we’ll provide you with foods you should eat if you have diabetes.
Your body needs carbs. But you want to choose wisely. Use this list as a guide.
Nuts
Nuts are delicious and nutritious bites to snack on. They contain high fiber and are low in carbs. Regular consumption of nuts reduces blood sugar levels and serves as an anti-inflammatory food.
Eating macadamia, almonds, walnuts, cashews, and brazil nuts lowers the risk of heart diseases. Make sure you eat them daily.
Beans
Beans are super nutritious proteins yet cheap and readily available. They are rich in vitamin B, and fiber, and offer beneficial minerals like calcium, potassium, and magnesium. They help in managing diabetes by reducing the content of the glycemic index.
Broccoli
Broccoli is a nutritious vegetable and contains a low number of calories yet provides essential nutrients like Vitamin C and magnesium.
Consuming it reduces blood glucose in diabetic individuals by 10%. In addition to that, it contains antioxidants that help to prevent eye diseases.
Virgin olive
oil virgin or olive oil is a superb food for a healthy heart and blood sugar levels. People with diabetes struggle to manage blood sugar levels, and that’s why they need foods that minimize it in the bloodstream.
Make sure you choose virgin olive oil and nothing else. Most olive oils are mixed with cheaper oils like soybean or corn, making the whole product less effective.
Apple cider vinegar
Apple cider vinegar is known for its plentiful health benefits. The sugar in it is fermented into acetic acid, making it contain few carbs-as lows as 1 gram per tablespoon.
Strawberries
A strawberry is a sweet fruit. In addition to the lovely flavor it has, it offers nutritional benefits to our bodies.
It’s full of antioxidant properties and reduces cholesterol concentration.
Moreover, it improves insulin sensitivity in diabetes patients and ensures blood sugar is managed and kept in control.
Protein
You have lots of choices, including beef, chicken, fish, pork, turkey, seafood, beans, cheese, eggs, nuts, and tofu.
Fats, Oils, and Sweets
They’re tough to resist. But it’s easy to get too much and gain weight, which makes it harder to manage your diabetes.
Drinks
When you down a favorite drink, you may get more calories, sugar, salt, or fat than you bargained for. Read the labels so you know what’s in a serving.
Living with diabetes is a difficult enough task, but breakfast, lunch, and dinner could be a real challenge for those who are managing diabetes. The key to managing diabetes is to have proper nutrition and to ensure your blood sugar levels have a stable balance. HHR Magazine has compiled the best and worst foods for diabetes, so you can have an easier time following a diabetes diet plan.
Best Foods for Diabetes
Whole Grains: Whole grains are a great source of dietary fiber, vitamins, and minerals. Eating whole grains can help you maintain proper blood sugar levels, and they also help with digestion. Great alternatives are oatmeal, brown rice, wild rice, couscous, and buckwheat.
Vegetables: Eating a variety of vegetables can help you stay full, and like whole grains, they are packed with fiber, vitamins, and minerals. Low-starch vegetables like broccoli and spinach are excellent options, as well as other green leafy vegetables like kale and Swiss chard.
Legumes and Beans: Legumes and beans are great sources of protein, vitamins, minerals, and what is arguably the most important, fiber. Legumes, beans, and peas are wonderful for feeling full, managing your blood sugar levels, and keeping you healthy overall.
Fruits: Fruits are naturally packed with fiber and loads of vitamins, minerals, and antioxidants. Fruits like oranges, apples, pears, and grapefruit are excellent choices for diabetes and for your health in general.
Fish: Fish is an excellent source of protein and Omega-3 fatty acids. Make sure to opt for fattier fish, like salmon and mackerel, since they will help to keep you feeling full for a longer period of time.
Worst Foods for Diabetes
When it comes to diabetes foods, there are some that you should steer clear of.
Processed Sugars and Grains: White bread, pasta, white rice, and sugary drinks are some of the worst things you can consume if you have diabetes, as they will only spike your blood sugar levels. Avoid these foods as much as possible.
Red Meat: Red meats like beef, pork, venison, and bison should all be avoided or consumed in very limited quantities.
Full-Fat Dairy: Foods like whole-fat yogurt, cheese, and cream are bad for managing diabetes since they contain high amounts of saturated fats and calories.
Cooked Tomatoes: Foods like tomato sauce and ketchup have a higher glycemic index than uncooked tomatoes, meaning that they can spike your blood sugar levels.
The key to successfully managing diabetes with your diet is to be conscious of the foods you are consuming. Make sure to opt for healthier alternatives, and be aware of the differences between the best and worst foods for diabetes.