Managing blood sugar is essential for people suffering from diabetes. If you are also suffering from diabetes, you have to eat healthy food to live a healthy life. Your main goal should be managing your blood sugar levels and eating nutritious food to help prevent diabetes complications. A proper diet plan is essential in preventing and managing diabetes. If you’re confused about which food option is best for you, this food guide will be very helpful.
Here are the six best food options for people living with diabetes.
Non-Starchy Vegetables
Non-starchy vegetables are very healthy options for diabetic patients. These vegetables include leafy greens (spinach, kale), cruciferous veggies (broccoli, cauliflower, Brussels sprouts), peppers, mushrooms, tomatoes, cucumbers, asparagus, and green beans. They are packed with vitamins and minerals, including vitamins A, C, K, and folate. Moreover, they have iron, calcium, and potassium; these foods are low in calories and carbohydrates and fit a diabetic plan for the diabetes plate. Dietary intake of vitamin C-rich foods may help people with diabetes improve their serum vitamin C levels. This can help to reduce inflammation and cellular damage.
Healthy Drink Options
When it comes to drinks, water is the best all-round choice. When drinking tea or coffee, or hot chocolate, use a little sweetener if desired. But try to use it without sugar or with significantly less sweetness. Using almond milk, plant milk, or a sugar free blueberry drink mix will be healthy options for diabetic patients.
Avocados
Avocados have less sugar and fewer carbohydrates, a high fiber content, and healthy fats. So they are very effective for diabetic patients, so you don’t have to worry about your sugar level increasing due to this. A 2019 study by the Adventist Health Study-2 (AHS-2) found that avocado significantly lowers body weight and is an ideal snack for people with diabetes. Avocados may have properties that help prevent diabetes.
Fatty fish
Fish options such as salmon, sardines, herring, anchovies, and mackerel are excellent sources of the omega-3 fatty acids. They may have significant benefits for heart health. They help protect the cells that line your blood vessels and reduce inflammation. According to research, people who eat fatty fish regularly have a lower risk of cardiovascular disease. Moreover, this can help manage blood pressure and body weight. This can help prevent diabetes and metabolic syndrome.
Eggs
Eggs are also an excellent option for individuals with diabetes. Regular egg consumption can reduce the risk of heart disease, decrease inflammation, and improve insulin sensitivity. A 2020 study found that eating 12 eggs a week for 4 weeks for breakfast helped lower blood pressure in adults with prediabetes.
Beans, Dried Peas, & Legumes
These foods are packed with fiber, folate, potassium, iron, and zinc. As a diabetic patient, you can consume beans, such as kidney or black beans, and legumes, such as chickpeas, split peas, and lentils, which all offer nutrient-packed benefits. You can try affordable options like dry beans and legumes, which you can customize with your own flavors.
