Hey there viewers and welcome back to bestie! Over 1 in every 10 Americans suffer from diabetes.
Living with this disease is tough with trying to strike a balance between
exercise and eating the right foods while managing blood glucose levels,
naturally. This means putting a hold on sweets and eating food that’s low on the glycemic index.
Healthy eating will help you prevent, control and even reverse diabetes. A diabetc diet is
not about what you have to give up but rather what you should be including. This means more
fruits and vegetables, proteins and essential nutrients. But what food is best for diabetics?
Are beans good? What about quinoa and greek yogurt? Are leafy greens
essential for healthy eating? Today we will be talking about all this and more.
Fatty fish Starting off our list with one of the
healthiest superfoods on the planet. Fatty fish includes herring, sardines, anchovies and mackerel
that are packed with heart healthy omega 3 fatty acids. For diabetics, making fatty fish part of
the regular diet will help regulate blood glucose levels by reducing inflammation which is one of
the biggest markers for diabetes. Other than that they are a great source of high quality protein
which keeps the stomach feeling full for longer and helps stabilize erratic blood sugar levels.
Can you think of other ways to reduce inflammation? Tell us in the comments section!
Berries
Who doesn’t love berries? Eating fresh berries like raspberries, strawberries,
blackberries and blueberries are a healthy way of satisfying those unhealthy cravings.
Ranging at a glycemic index of below 40, one and a half cup of assorted berries will manage diabetes.
These tiny packages of nutrition, also contain fructose which is which is sugar in its natural
form and doesn’t require insulin to stabilize. This means you will be able to enjoy all the
benefits of berries as a topping for oatmeal or as a snack without experiencing blood sugar spikes.
Broccoli When it comes to healthy eating choices, broccoli
tops the list. Just half a cup of cooked broccoli contains less than 30 calories and just 3 grams
of digestible carbs. Adding it to your regular diet in the form of salads, curries, roasted
veggies or healthy sandwiches, will replenish you with a good amount of vitamin C and magnesium.
They also play a major role in lowering insulin levels and protecting your cells against damage.
Beans When it comes to beans,
you’re spoiled for choice. You can choose from a variety of beans ranging from pinto, black
turtle and cranberry beans. No matter which type you choose, they control diabetes on every level
because they provide a notable combination of plant based proteins and soluble fiber. Replacing
processed meats with beans gives a feeling of fullness which in turn keeps blood sugar in check.
Chia seeds Although super tiny,
chia seeds are one of the most powerful superfoods in the world.
They rose to popularity in the past couple of years for their health benefits that include
improved digestion, better heart health and stronger immune system. They have more omega 3
fatty acids, protein, fiber and antioxidants, than flax seeds and other grain seeds.
They are mostly beneficial for diabetics because they protect the heart by controlling diabetes.
Whole grains Brown rice,
barley, millet, oatmeal and buckwheat, all fall under the category of whole grains.
They are packed with fiber which is every diabetic’s best friend.
They substantially bring down the digestion rate and carbs and won’t raise blood sugar levels.
Whole wheat and whole grains also rank low on the glycemic index making them safe for diabetics.
Leafy greens People tend
to ignore their green consumption while focussing solely on proteins.
Leafy greens like spinach, kale, arugula, swiss chard, collard greens and bok choy,
provide some much needed essential nutrients and vitamins that reduce the risk of type 2 diabetes.
Blend it up in a power packed green smoothie, eat it raw in salads or enjoy them any way you like.
They contain high concentrations of vitamin C, polyphenols and magnesium.
All factors that make leafy greens an easy addition to a diabetic diet.
Greek yogurt Yogurt is specifically
popular for its probiotic properties which keeps the gut and digestion healthy.
But why choose greek over regular yogurt for diabetes when both of them are dense in nutrients?
Unsweetened greek yogurt is high in protein and low in carbs making it an ideal choice
for diabetics. Since most dairy products are low in GI, keep in mind to always check the
label for artificial flavoring or sweeteners as it greatly affects the nutritional value.
Avocado Avocado is a superfood for diabetes.
Technically a fruit, it is rich in healthy fats and contains over 20 different types of essential
vitamins and minerals. Eating food that contains healthy fat increases the feeling of fullness
while slowing down the digestion of carbs. This keeps blood sugar more stable.
Avocados are also packed with fiber which significantly lowers the risk of diabetes
and its complications. Maybe it is time for you to try out the latest avocado
toast recipe as it is super healthy for the heart, skin, bones and overall immunity.
Quinoa This nutty whole
grain is trending for all the right reasons. The dietary fiber content in quinoa is much
higher than many other grains. This makes it particularly beneficial for people with diabetes
since the combination of protein and fiber is important for controlling blood sugar.
Having quinoa rice with vegetables or some form of lean protein will keep you full till
its time for dinner. This will not only keep your blood glucose managed but will
also promote weight loss by keeping you away from unhealthy snacking.
Assorted nuts Assorted nuts might be the
secret ingredient to controlling diabetes. Nuts like pistachio, walnuts, almonds and
cashews offer rich amounts of omega 3, vitamin E and lots of magnesium. Eating these delicious
crunchy delights lowers inflammation which is one of the primary causes for diabetes.
Along with ranking low in the glycemic index,
they are also linked with an increase in good cholesterol levels and improved heart health.
Remember that nuts also contain lots of carbs, so always eat them in moderation.
Garlic Did you know
that garlic contains over 400 chemical components which is beneficial for a host of health problems?
And one of them is diabetes. Making garlic a regular part of your diabetic friendly
menu will reduce blood sugar levels. Raw, cooked or garlic supplements
regulate blood sugar while potentially stopping or lessening complications.
You will also enjoy reduced bad cholesterol levels, improved blood flow and better immunity.
Before we move forward, still wondering if you should add garlic to your meals?
Here’s what will happen to your body if you eat garlic everyday.
Now let’s get back to foods that diabetics can eat.
Cinnamon Cinnamon has been
used for its healing and detoxifying properties since ancient times. Eating just a tiny bit,
every day offers much needed antioxidants, anti inflammatory and anti fungal properties.
Sprinkling a tablespoon of ground cinnamon to a bowl of overnight oats controls insulin spikes,
decreases fasting blood sugar and stabilizes blood sugar. The active compounds improve
insulin sensitivity that, in turn, improves the body’s ability to store fat and manage hunger.
Tuna fish Looking for diabetic friendly munchies?
How about crackers and canned tuna? Eating carbs with a combination of healthy fats and proteins
like tuna, will slow down the carbs digestion process. Which is essential in managing blood
sugar. This low calorie food that’s rich in omega 3’s, vitamin D and several important
micronutrients, supports the production of insulin while also reducing resistance. Try
going for fresh tuna over canned as it contains the highest concentration of omega 3 fatty acids.
Red onion Onions are the foundation for almost every dish.
Low in carbs and glycemic index but high in fiber, onions - especially red onions - keeps blood
glucose levels under control, promotes immunity and good health. Including them in your salads,
gravies, sandwiches, soups and stews will reduce fasting blood sugar levels.
The healthy fibers are especially good for easing up bowel movements,
which is a common problem among diabetics. Red onions promote a slow release of carbs
in the bloodstream which keeps blood glucose spikes in check.
Eggs Eggs to the rescue! This
versatile food is a great source of protein and an excellent choice for people with diabetes. This is
because one large egg contains just half a gram of carbs which won’t impact blood sugar in any way.
Diabetics should limit eating themselves to 3 times a week since they are high in cholesterol.
Feeling hungry in the middle of the day? Go for a hard boiled,
poached or scrambled for a diabetes friendly snack.
Diabetes is spreading like wildfire. The easy availability of processed meats,
unhealthy snacks and drinks combined with a life spent mostly at a desk will prove to be deadly in
the long run. Especially because diabetes, obesity and heart disease go hand in hand.
It is time to step up and make some much needed lifestyle changes starting
with the right food choices. Need more information about food for diabetics?
Check out foods diabetics should be eating.
Have a good morning with these breakfast foods for diabetics.
These 2 videos will come handy when it comes to making the right choice.
What is your favorite diabetic friendly meal? Share your ideas in the comments below!