Your Diabetes Diet Cheat Sheet!

Your Diabetes Diet Cheat Sheet!

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A diabetes diagnosis doesn’t indicate that you have to obligate to a tasteless and boring diet. There are numerous delicious foods that are safe, sound and healthy to eat and you just need to know what these are. But that’s okay because we’re here to help! Here are the power foods that are helpful for diabetics:

Oats

Oats contain beta-glucan, the fiber that has an anti-diabetic effect. Oats are good for people with diabetes and cutting down on the added sugars and enjoy savoury rather than sweet oatmeal is just great.

Quinoa

This nutty whole grain is a great source of fiber and protein which makes it a smart pick for a diabetes diet. The fiber and protein present in quinoa make you feel fuller and have better blood sugar control. Beans & Lentils Dry beans and lentils are a great source of plant protein and soluble fiber that can give the feelings of fullness and help to control the blood sugar levels. Substituting some meat with beans or lentils can be useful for the health of the heart. You can have them in salads, soups casseroles and chili.

Wild Salmon

Salmon is a great addition to anyone’s diet, but it is very useful for the diabetics. It is considered to be a healthy protein source that does not raise the blood sugar levels and in fact lowers the bad cholesterol levels.

Greek Yogurt

If you are looking for some protein-packed way to fuel your morning, then you must go for Greek yogurt. It contains both carbohydrates and protein, which is a perfect blend to keep a check on your hunger levels and blood sugars. You can relish a yogurt in a smoothie or as a snack with some berries and chia seeds.

Leafy Greens

One of the preferred ways to monitor your blood sugar is to tag along with the diabetes plate method, which asks you to fill half your plate with non-starchy veggies, a quarter with starchy veggie, and a quarter with a lean protein. This technique keeps your calories in check, making you full of the required nutrients. Green veggies like kale and spinach are useful non-starchy vegetables as they contain lutein, a key nutrient for eye health which is essential for people with diabetes.

Berries

Berries can be consumed when your sweet tooth strikes. Strawberries, blueberries, raspberries and blackberries contain a lower glycemic index and are measured to be the superfoods for diabetics.

Cruciferous Vegetables

Cruciferous vegetables comprising of kale, broccoli, cauliflower, brussels sprouts and cabbage contain higher amounts of sulforaphane, a compound that helps to lower the oxidative stress and vascular troubles linked with diabetes like heart disease and neuropathy.

Avocado

Avocados are not only delicious but these help you to preserve healthy blood-sugar levels. These include a noteworthy amount of useful fats and dietary fiber. Consuming avocado in meals keeps you away from the spikes in blood sugar.

Chia Seeds

Chia seeds are a healthy fat that has fiber and omega-3s. It has been estimated that chia seeds help to keep a check on the blood glucose. It contains fiber that fills you up reducing your appetite and making you eat less.

Raw Almonds

You can enjoy an ounce of almonds in the form of a snack. Almonds are useful for the diabetics as these control blood sugar levels and are a great source of magnesium that improves insulin sensitivity.

Ground Flaxseeds

You can give a great crunch to your favourite oatmeal, salad, soup or smoothie using ground flaxseeds. These are great superfoods for people with diabetes.

Green Tea

Green tea is not only hydrating but it also helps put off overeating and stabilizes the levels of blood sugar. It is known to speed up your metabolism and lowers the stored fat.

Coffee

Black Coffee is low in calories and carbs and it makes it a safe choice for the diabetics. If you choose your cuppa joe with some milk, prefer 1% or skim, and ensure to count it in your diet plan. This is really useful to consume and does wonder for your health.

From the above discussion, you must be clear that not all healthy foods are considered equal. Greens can, no doubt be good for you, but the nutrients in iceberg lettuce may not be that adequate which you can get from kale and spinach. Besides the nutrients, it is the glycemic index (GI) of a food that can assist you to make healthy choices. In general, lower GI foods are a healthier choice for people suffering from diabetes. So, it is the right time to make great choices.

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