Best Foods for Diabetes & Diet Tips
Eating well can help you get good control over your blood sugar levels. Do you know a well-balanced diet, combined with physical activity, can control the disease spreading further and can even delay it?
At times it can even help you get rid of those medication pills that you have been taking for a long time. Whether you take medication or not, a balanced diet is the basis of your treatment if you are diabetic.
What are the Best Foods for Diabetes Diet?
Add Turmeric To Diabetics Diet:
As we all know that Turmeric contains curcumin. The presence of curcumin in turmeric helps to reduce blood sugar levels and inflammation.
Not just that it also helps in protecting is against heart and kidney disease.
Cinnamon is Useful in Diabetes:
Cinnamon is very helpful in improving blood sugar control along with insulin sensitivity and cholesterol. Not just that cinnamon is also helpful in aiding triglyceride levels in type 2 diabetics.
Eggs Are Excellent for Diabetics Diet:
Eggs help to promote good blood sugar control along with protecting eye health. When you consume eggs it will leave you feeling full for long.
Apple Cider Vinegar:
Apple cider vinegar helps to improve insulin sensitivity and also helps to lower blood sugar levels. Apple cider vinegar all helps you feel full for longer.
Fatty Fish Will Help:
Fatty fish is a rich source of omega-3 fats which helps in reducing inflammation. Not just that it also reduces the risk factors for heart disease and stroke.
Chia Seeds Are Useful in Diabetes:
Chia seeds have a good amount of fiber and are low in digestible carbs. Consuming chia seeds may result in decreasing blood pressure and inflammation.
Go!! Garlic When You Have Diabetes:
Garlic just doesn't add flavor to the food, but also brings in loads of health benefits.
Garlic is very helpful in lowering blood sugar levels. Not just that it is also helpful for managing inflammation, blood pressure and LDL cholesterol in people with diabetes.
Broccoli Is a Super-food for Diabetics:
Broccoli is indeed a super-food loaded with fiber. It is low-calorie, low-carb and high nutrient food. Broccoli is packed with healthy plant compounds that can protect against several diseases.
Nuts Make Your Diabetes Diet Perfect:
For a diabetic diet nuts are indeed a healthy addition. They have low in digestible carbs and also help to reduce blood sugar, insulin and LDL levels.
Squash It Up!!:
Squash contains helpful antioxidants and may help lower blood sugar and insulin levels.
Include Whole-grain and Higher-fiber Foods in Your Diet:
Instead of choosing wrong foods try filling up on these to avoid overeating. Include dried beans, black bean, corn salsa, lentils, and peas in your diet. You can combine them with colorful raw veggies.
Though these foods have carbs, you cannot deny their flavor. They are sure to pep up your plate with some nice and different flavors.
These delicious strawberries are low sugar fruits and have strong anti-inflammatory properties. Consuming them can reduce the risk of heart disease.
Add Greek Yogurt To Your Diabetes Diet:
This one is my favorite, it not just promotes healthy blood sugar levels but is also helpful in reducing risk factors for heart disease. Looking for weight management, consider having yogurt.
Tips to Best Balance you Blood Sugar Levels:
The tips in this article will help you make healthier food choices. We have listed down some general healthy eating tips as this can help you control your blood sugar, blood pressure and cholesterol levels.
At the same time, it can also aid in managing your weight and further reduce the risk of diabetes complications, such as heart problems and strokes, and other health-related problems.
Rule1: Have 3 meals a day:
It's very important to follow regular schedules to stabilize your blood sugar levels. The recommendation from specialists or precisely the dietitian-nutritionist is that you should be having three meals in a day and that too at regular intervals.
Rule 2: Avoid Skipping your Breakfast… No Matter What!
Breakfast is an essential meal of the day and it accounts for 25% of the calorie intake of the day. It should mainly consist of cereal products like oats, bran, wholemeal bread, country bread, health drinks preferably of fruits & veggies along with some dairy products.
It is advisable though, to eat bread with a little butter because the fat slows the absorption of carbohydrates and therefore it may cause a rapid rise in blood sugar levels.
If the bread you are consuming is white bread, it is better to avoid the jam, but you can add for pleasures: ham, cheese, dairy, egg etc as they will work as a source of protein for your healthy meal.
Rule 3: A well-balanced food menu:
The contents of the food menu on your plate should be well divided & should be balanced. Ideally, it should have 10-15% proteins that should give you the feeling of fullness.
Which makes you say that “YES what I ate gave me satisfaction”. Other then this add at least, 35-40% of lipids, especially unsaturated fats to your menu. Adding 50-55% of carbohydrates is needed, which includes "2/3 of complex sugars and a third of sugars of rapid assimilation.
It is advised that your meal should consist more of raw vegetables along with a dish with meat or a fish.
Apart from this, a portion of starchy foods, fruit, natural milk or cheese, and a piece of bread are also the other options available and are considered good.
Starchy foods help maintain a stable blood sugar level and avoid becoming hungry. They limit the situations of hypoglycemia possible in case of treatment by insulin.
Foods to Limit or Avoid if you have Diabetes:
- Avoid fried foods.
- Do not consume high saturated fat and trans fat foods.
- baked sweets and candies along with ice creams should be avoided.
- beverages with added sugar are a big no in diabetes. Examples are juice, regular soda, energy drinks and sports drinks.
- Drink lots and lots of water and keep away from sweetened beverages as much as possible.
- For tea and coffee use sugar substitutes.
Some Final & Basic Tips For Diabetics Diet:
- Take three balanced meals a day and, if needed, snacks. Avoid skipping meals at any cost.
- Have a regular meal schedule. These should be spaced approximately 4 to 6 hours apart. Snacks should be taken 2 to 3 hours after the meal.
- Eat a variety of foods from different food groups: vegetables and fruits, starchy foods, milk and alternatives, meats and alternatives.
- Choose foods that are rich in dietary fiber: vegetables and fruits, whole grains, legumes, nuts and seeds, and more.
- As suggested have a well-balanced meal according to the model of the balanced plate.
- Limit the consumption of sweet and nutritious foods (cakes, pastries, sweets, chocolate, biscuits, brown sugar, honey, molasses, syrups, jams, etc.). These should only be consumed in small quantities and occasionally.
- Choose water for hydration rather than fruit juices and sugary drinks.
- If you consume alcohol, preferably do so while eating and observe the recommended amounts.
Consuming the right amount of food will help you manage your blood sugar levels, not just that in the long run proper diet will help you manage weight as well.
Consult a health expert to help you figure out your calorie and food intake for each day.
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