Your food habits matter a lot when it comes to living with a health condition such as diabetes. It’s because what and how you eat can help you maintain your target blood sugar and manage your condition.
Recent research has shown that by making a few key changes to your diet and lifestyle, and by including certain foods, you can help improve blood sugar control and avoid or reduce the risk of complications due to diabetes.
There is also food that can raise your blood sugar and insulin levels to promote inflammation, which can increase the risk of serious consequences. Diabetics are recommended to avoid or limit the intake of foods high in trans-fats, sodium, and added sugars.
We have a list of diabetes superfoods that you can include in your meal plan to help control blood sugar, as well as keeping you fit and healthy!
Dark green leafy vegetables
Dark green leafy vegetables such as spinach, kale, and collards are packed with vitamins, minerals, and antioxidants. They are high in vitamins A, C, E and K, iron, calcium and potassium, and these powerhouse foods are not just nutritious, but also delicious. They are low in calories and carbohydrates too. You can add them to your salads, soups and stews.
Kidney, pinto, navy, or black beans – they are all high in fibre and protein. They are also excellent sources of vitamins and minerals such and magnesium and potassium. However, be careful of the sodium content, and make sure you drain and rinse canned beans to save time.
Tomatoes are low on the glycemic index of 30, which means they can keep your blood sugar levels steady. Non-starch tomatoes are also packed full of essential nutrients such as vitamin C and E, and potassium.
Tomatoes are exceptionally versatile, and can be eaten raw, pureed, in a salad or a baked dish, or used in a sauce.
Eggs were once considered to be tied to incidences of type 2 diabetes, but research in 2017 found there were no adverse effects. Eggs are an excellent source of high-quality protein for diabetics, as well as being low-carbohydrate and a very low glycemic index score.
Experts believe that eating eggs may improve fasting blood glucose levels in people with pre-diabetes or type 2 diabetes.
Berries are delicious and loaded with antioxidants, vitamins and fibre. They are also a great option to satisfy your sweet cravings while providing you with several vitamins and minerals – such as vitamin C, vitamin K, manganese, and potassium. They are also low on the glycemic index.
A healthy eating plan along with regular exercise and sometimes medication can help lower your blood sugar levels and may manage your diabetes.
Always consult a doctor or a dietician before making any major changes to your diet or fitness programme, especially if you have diabetes, but do bear the above tips in mind for creating delicious and healthy meals.
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