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Healthy Food Options for Diabetics

By Complete Care Specialist November 01, 2021

A balanced diet is essential for you to keep your mind and body healthy. Especially when you are diabetic, your meal planning needs extra attention. Your goal should be to keep your blood sugar in control. There are some foods that can increase your blood sugar level, while others may aid in lowering it. 

Here is a list of some top diabetic-friendly foods. 

  • Green leafy vegetables like spinach, cabbage and kale are non-starchy and they are a good source of vitamin C which helps to manage type 2 diabetes. Additionally, they are helpful due to their high antioxidant content and starch-digesting enzymes. 
  • Non-starchy vegetables like mushrooms, tomatoes, zucchini, cauliflower, onions and many more are among the best foods for diabetic patients that can be consumed in abundance. Not only are they filling, but they are also a rich source of essential vitamins and minerals that help to regulate your blood sugar.
  • Fatty fish like salmon and anchovies are a great source of a significant amount of omega-3 fatty acids (DHA and EPA). They help protect your heart against possible complications which can occur due to diabetes. DHA and EPA guard your blood vessels, reduce inflammation and enhance the function of your arteries. Remember, the risk of heart disease and stroke is almost doubled for diabetic patients. Adding fatty fish into your diet can reduce your chances of serious complications. Additionally, fish is an excellent source of protein, which plays a vital role in managing blood sugar.
  • Nuts are one of the best food choices for diabetic people. Almonds, cashews, hazelnuts, macadamia nuts, brazil nuts, pecans, walnuts and pistachios are preferable types of nuts for diabetics. Nuts are high in fiber and low in digestible carbs; they won’t raise blood sugar levels. 
  • The egg is a complete diet. If consumed every day, it can improve your insulin sensitivity and decrease inflammation. Additionally, it keeps you feeling full for longer periods.
  • Chia seeds are a wonderful food option for people with diabetes. They have high fiber content and low digestible carbs. The sticky fiber in chia seeds helps to lower your blood sugar levels. The sticky fiber slows down the movement of food through your gut and helps slow the absorption process.
  • Extra-virgin olive oil contains oleic acid. It is a type of monounsaturated fat that helps in improving your glycemic index management, reduces fasting and post-meal triglyceride levels. Additionally, it also has antioxidant properties.
  • Garlic is a great food for diabetic people as it helps lower blood sugar, inflammation, LDL cholesterol and blood pressure.

To make the most of your nutritional intake throughout the day, consider time-saving diabetic meal planning. Learn self-management in portion control and carb count; substitute high carb foods with low carb ones. Advance planning and using easy recipes will reduce the chances of high-carb snacking or unhealthy eating. It will also help in preparing quick and cost-effective meals.

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