For a diabetic person, it is important to manage their diet to keep their blood sugar levels under control. Some foods and drinks cause instant increases in sugar levels, and that’s why you need to be careful about what should be avoided in diabetes and what should be consumed.
Hence, to keep diabetes under control, the consumption of sugary and highly refined foods is restricted. Also, there are several other diabetes diet tips you need to follow along with prescribed medications for good health.
So, to know more about a healthy diet for diabetes, keep reading at Stay Fit Healthy Lifestyle. Have a look at the foods for a diabetic person (type 1 and type 2) mentioned below:
Leafy Vegetables
No one denies the fact of how beneficial green leafy vegetables are. And yes, for diabetic diet tips, this one is the first thing you need to include in your routine diet. These are rich sources of potassium, vitamin A, and calcium, and they also have a good amount of protein and fiber. Also, these are extremely nutritious as they have antioxidant and fiber content. So, do not forget to consume spinach, cabbage, broccoli, kale, and other leafy vegetables.
Whole Grains
Whole grains are low on the glycemic index and, hence, healthy for a diabetic person. As compared to refined white grains, whole grains contain a good amount of fiber, and fiber helps to slow the digestion process, so the blood sugar of diabetics is not affected much.
Examples of whole grains one can include are:
- brown rice
- whole grain bread
- whole grain pasta
- buckwheat
- quinoa
- millet
- Bulgur
- Barley
- rye
Fatty Fish
Fatty fish is rich in omega-3 fatty acids, which promotes good health for people with diabetes. Certain fishes like Salmon, sardines, herring, anchovies, albacore tuna, and trout contain polyunsaturated and monounsaturated fats. These are good for reducing the increased risk of heart attack or stroke as the DHA and EPA protect the cells present in the blood vessels, improve the overall functioning of arteries, and stabilize blood sugar levels.
Beans
Beans contain a high content of soluble fibers, which are good for our digestive health. These are an excellent source of plant-based protein, low on the GI scale, and popular for effective blood sugar regulation.
There are several types of beans you can have:
- kidney
- pinto
- adzuki
- black
- navy
Adding beans to your diet is totally affordable as they are cheap and super nutritious.
Walnuts
Make sure to add walnuts to your routine diet as they are an excellent source of omega-3 called alpha-linolenic acid (ALA), which helps lower the incidence of diabetes and heart health risks.
Also, these are key nutrients of protein, vitamin B6, magnesium, and iron.
Citrus Fruits
Citrus fruits such as oranges, grapefruits, and lemons are the powerhouse of vitamins and minerals essential for good health. Mainly, these fruits are rich in flavonoid antioxidants (hesperidin and naringin), which may exhibit antidiabetic effects and hence, be beneficial for people with diabetes.
Berries
Power-packed with antioxidants and other necessary vitamins (Vitamin C and Vitamin K), and minerals which keep oxidative stress away. Hence, berries are good to consume to improve several health conditions, such as heart disease, some cancers, and high blood sugar levels.
There is a wide range of berries options for you:
- Blueberries
- Blackberries
- Raspberries
- Strawberries
Sweet Potatoes
As compared to white potatoes, sweet potatoes are listed among the foods for a diabetic person. These are lower on the GI scale and, hence, do not raise blood sugar.
Sweet potatoes are a great source of fiber, vitamins A and C, and potassium.
Probiotic Yogurt
For people with type 2 diabetes, probiotic yogurt is healthy. It has essential bacteria that live in the human gut and help to improve digestion and overall health. Thus, having it in a daily routine keeps the blood sugar levels under control.
Chia Seeds
It is one of the best foods for a diabetic person, as these are great sources of omega-3 and antioxidants. For type 2 diabetes, chia seeds are helpful to manage their weight and blood sugar levels.
Besides this, they have a good amount of protein and fiber as well.
Conclusion
An uncontrolled sugar level may increase the risk of several health issues, such as heart disease and stroke. However, following diabetes diet tips can prevent the risk of complications. For your controlled blood sugar level, it is important to plan a healthy diet for your diabetes problems. According to the American Diabetes Association(ADA), one of the reasons behind the raised level of blood sugar is sugary and starchy carbohydrates. Foods with a low glycemic index and a diet rich in insoluble fiber, vitamins, lean proteins, and minerals are best. All you need is to include wholesome food items such as green vegetables, citrus fruits, walnuts, probiotic yogurt, chia seeds, beans, and several other healthy foods.
For more healthy life and diet updates, remain active at our website: Stay Fit Healthy Lifestyle.