For those living with diabetes, eating nutritious yet low-calorie foods is essential to managing blood sugar levels, maintaining a healthy weight, and avoiding serious health complications like heart disease. Eating this way can help you regulate your glucose levels, manage weight, and prevent serious health complications like heart disease.
Eating plenty of fruits and vegetables is an effective way to achieve those objectives. These low-carb foods contain plenty of fiber which helps regulate blood sugar levels.
Fruits
Fruits are an ideal food choice for diabetics as they provide essential nutrients such as fibre, carbs and vitamins. Furthermore, their anti-inflammatory properties reduce the risk of diseases like cancer, heart disease and stroke.
Studies have demonstrated that eating fruit as part of a nutritious diet can reduce the risk of diabetes and even improve control for those already diagnosed with it.
However, some fruits can cause blood sugar levels to spike if consumed in large amounts. Therefore, it’s essential that you select the right kind of fruits for you.
Vegetables
Eating a variety of vegetables and fruits daily is an essential component for maintaining good health, as it provides us with essential plant chemicals that are high in antioxidants, fiber, and vitamins.
Eating more fruits and vegetables is an effective way to regulate blood sugar levels and prevent obesity. Furthermore, the nutrients found in produce can aid weight loss, lower blood pressure, reduce the risk of heart disease, protect against some types of cancer, as well as provide nourishment for eyes and digestive system.
Vegetables can be an easy addition to any meal, as long as you select ones that are nonstarchy and low glycemic. Low glycemic vegetables often contain fiber and antioxidants which help slow glucose absorption into your bloodstream and keep insulin from raising blood sugar levels too quickly.
Grains
Grains are an essential component of diabetes nutrition, as they contain beneficial nutrients and phytochemicals that promote satiety (feeling full for longer).
Some whole grains, such as barley, contain high levels of fiber and magnesium that may prevent sudden spikes in blood sugar levels. This is because dietary fiber takes longer to digest, slowing carbohydrate absorption into your bloodstream.
Other whole grains beneficial to diabetics include quinoa, wheat berries and amaranth. Quinoa, which is gluten free, provides protein as well as essential vitamins and minerals.
Wheat berries are a gluten-free grain that can be used in various recipes. Plus, they’re packed full of magnesium, phosphorus and calcium for extra nutritional benefits.
Dairy
Dairy products provide essential nutrients, such as protein, calcium and vitamin B12. These help build muscle tissue, maintain strong bones, and boost your immunity.
Dairy products can aid in improving glycemic control for diabetics, but the amount appropriate depends on individual dietary needs and objectives. Speak with a Registered Dietitian Nutritionist to create an individualized eating plan that keeps blood sugars stable while still allowing you to enjoy all the advantages associated with dairy foods.
Dairy foods are part of the USDA Food Patterns, designed to meet age/gender-specific nutrient needs within calorie constraints. Eating enough fat-free milk, yogurt and lowfat cheese increases calcium, vitamins A and D levels while decreasing sodium and cholesterol intake.
Meat
Meat can provide a source of protein that may help diabetics feel satisfied. But make sure to select meats with lower levels of fat content.
The American Diabetes Association (ADA) suggests that those living with diabetes consume lean meats in moderation and avoid high-fat meats such as red meat.
When shopping for meats, opt for low-fat cuts of beef or pork (90 percent lean). Other suitable choices include chicken and turkey, dark meat with the skin removed, Cornish hen or domestic duck.
