An integral part of successfully managing diabetes is eating healthily. A proper diet includes high-fibre foods like vegetables as well as various sources of healthy proteins.
Avoid eating foods high in sugar such as sweets, cakes, lollies and regular soft drinks. Fruit still offers nutrition – try opting for lower-sugar options like berries and pomegranate!
Carbohydrates
People living with diabetes must keep close tabs on the amount of carbs in every meal and snack. A cup of cooked pasta or sugary cereal could contain 15 grams, so you may need to adjust portion sizes accordingly in order to incorporate healthy options. Checking nutrition facts labels may help make informed choices.
Opt for carbs that can be slowly digested and absorbed, like whole grains, beans and vegetables. Palinski-Wade also advises getting enough fiber; one cup of black beans has 20 g of carbohydrates as well as fiber-filling qualities and half the daily recommended protein intake, making this meal choice particularly recommended by diabetes specialists.
Proteins
An optimal protein diet for those living with diabetes is vital, as it can help them feel fuller with less food consumption. But different sources may have different impacts on blood sugar, so choose wisely.
Lean meats like chicken and fish contain protein-rich and low-fat diets, helping you control blood sugar. Just be sure to watch portions and avoid processed food and beverages such as soda and candy that could raise blood sugar.
An added handful of nuts to your meal could provide heart-healthy fats, soluble fiber, and magnesium that can improve insulin resistance and assist with glucose regulation, according to one recent study.
Fats
Eating healthy fats can help regulate your blood sugar, lower cholesterol and stave off heart disease. Strive to achieve a diet rich in fibre-rich, low glycaemic index carbohydrates, lean protein sources and non-saturated fats while restricting salt, added sugars and saturated fats.
Opt for olive oil, which is packed with monounsaturated fats, when cooking vegetables or dressing salads. Tahini (made from sesame seeds) can also be added into recipes like falafel salad and lemon-tahini dressing for extra protein boost. Finally, enjoy eating fish twice weekly to gain omega-3 fats that may prevent heart disease.
Vegetables
Vegetables are one of the best foods for diabetics as they’re low in calories while offering essential fibre, nutrients, and minerals. Enjoy raw or prepare them using methods which maintain flavor and nutrients such as roasting courgettes and squash before sauteeing greens or adding to salads.
Leafy greens like spinach are nutritional powerhouses, packed with iron, magnesium, vitamins A, C and E as well as thylakoids – membranes which may improve insulin sensitivity – that offer unmatched nutrition.
Cauliflower is a nutritious option for diabetics as it’s rich in Vitamin C and folate while being lower in carbs and calories than many other vegetables. Try including it in salads, sandwiches and gravy curries!
Dairy
Milk and dairy foods offer protein, carbohydrates and fat essential to all individuals – including those with diabetes. Select lower-fat options to control blood sugar and reduce calories.
Leafy greens are low in carbs and calories (1 cup of cooked spinach contains only 14 grams of carbohydrates and 55 calories, according to USDA estimates). Furthermore, they’re an excellent source of folate and vitamin K.
Beans (lentil, kidney, black and garbanzo beans) are an ideal food option because of their low glycemic index rating; one cup has only 18 grams of carbs and provides plenty of fiber – as evidenced by research published in 2017 in Nutrition & Diabetes journal. Beans may even help increase insulin sensitivity according to one 2017 study published in this same journal.
Spices
Spice cabinet remedies can help manage diabetes effectively. Derived from plant bark, root bark, buds or berries, these substances contain essential nutrients while increasing insulin sensitivity and providing much-needed support.
Chia seeds (Salvia sativa) are low-glycemic and make for great thickeners in low-calorie pudding recipes, while fennel (Foeniculum vulgare) boasts anti-inflammatory properties and has the power to lower blood sugar.
Turmeric (Curcuma longa) contains antioxidant properties and may help prevent pre-diabetes from progressing into diabetes, making salad dressings and other dishes healthier and yummier. Peppermint (Mentha x piperita), in turn, stimulates the release of nitric oxide which relaxes blood vessels allowing blood vessels to dilate more freely and relax over time.
