Living With Diabetes: Foods To Eat And To Avoid!

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Last Updated on January 25, 2021

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The term diabetes agglomerates a series of diseases characterized by the increase of blood sugar levels due to problems with the hormone insulin.

The two most common forms of chronic diabetes are very conveniently called diabetes type 1 and diabetes type 2. Glucose (the sugar present in your bloodstream) plays a key role in your organism as a source of energy for muscle and tissue cells, and is considered to be the brain’s main fuel.

However, high levels of blood sugar can lead to the development of serious health conditions that range from cardiovascular disease to kidney damage and even Alzheimer’s disease.

People who have been diagnosed with diabetes need to be extremely careful with their diet to keep their blood sugar levels well under control.

This is far from being an easy task since it implies a lot of planning and the willpower not to fall into the temptation to eat some types of food. Here is a list of foods for diabetics divided into two segments: the best foods to eat and foods to avoid.

On this basis, you can try to adjust what you eat in order to create your own blood sugar control diet. This is the best way to guarantee that you don’t gradually develop long-term complications that can put your health at risk. And of course, don’t forget the importance of regular physical activity!

What foods diabetics should not eat

Sugary foods and carbohydrates are the two types of foods that can quickly raise blood sugar levels if you are not careful and don’t include them as a minor part of a balanced and varied diet.
Here’s a complete list of everything you should avoid or eat very moderately:

Starches: processed grains (white rice and white flour), cereals with added processed sugars, French fries, white bread.

Vegetables: canned vegetables (with added sodium), avoid cooking vegetables with butter or eating them with sauce.

Fruits: canned fruit, jelly, fruit rolls.

Protein: mean high on fat or fried, bacon, fried fish.

Dairy: regular yogurt, ice cream, cheese, sour cream, whole milk.

Fats and sweets: trans-fat, saturated fats.

Beverages: soda, beer, sweetened tea, energy drinks, sugary drinks.

What foods should diabetics eat

Although the list above might seem too long and too restrictive of what you can eat, the truth is that there are still plenty of healthy and tasty foods that won’t raise your blood sugar to dangerous levels. Below you can find some of the healthiest options.

1. Green leafy vegetables

Besides being rich in vitamins, nutrients, and minerals, leafy green vegetables are also low in calories and carbs. All this coupled with the fact that they contain antioxidants and starch-digesting enzymes make them a great option for people with diabetes.

Some examples of leafy green vegetables include: spinach, kale, broccoli, collard greens, cabbage, and Bok choy.

2. Fatty fish

Fatty fish is overall one of the healthiest foods you can include in your meal plan. They contain omega-3 fatty acids that are known to promote heart health – some of the more serious health conditions related to diabetes are precisely heart disease and stroke. Fatty fish also have a huge impact on brain health.

Some examples of fatty fish include: salmon, sardines, tuna, trout, herring, anchovies, and mackerel. Don’t forget that you should eat those fish either grilled, roasted, or baked instead of fried.

3. Eggs

Despite being especially delicious at breakfast, eggs are something you can eat at any time of the day. They provide high-quality protein and its yolk is packed with nutrients.

But what all the diabetics should know is that eggs can improve insulin sensitivity, increase the good cholesterol levels and are proven to reduce blood sugar levels in people with type 2 diabetes when consumed daily.

Including eggs in salads is a great way to guarantee that you feel satisfied after a light meal, thus avoiding snacking immediately after lunch or dinner.

4. Greek yogurt

Greek yogurt is one of the most popular types of probiotic yogurt. According to a study published in 2011, probiotic yogurt can help people with type 2 diabetes reduce their bad cholesterol levels and improve the good cholesterol ones, thus contributing to the improvement of cardiovascular disease risk factors.

Just make sure you are not eating Greek yogurt with added sugar. We know it is much tastier, but the added sugars will defeat its whole purpose.

5. Berries

Berries are very effective in preventing oxidative stress, an imbalance between free radicals and oxidants in the human organism that is linked with atherosclerosis, high blood pressure, heart disease, and… you got it right, diabetes. The antioxidants in berries can restore this balance and improve blood sugar levels and heart disease risk factors.

Some examples of berries include: strawberries, raspberries, blackberries, and blueberries.

6. Beans

Including beans in your meals is a great way to reduce the intake of carbohydrates since they can replace other carbohydrates that can be unhealthy. They can help people keeping their blood sugar at healthy levels while providing a lot of nutrients such as potassium, iron, and magnesium. You can also use them in a wide variety of recipes.

Some examples of beans include: kidney beans, black beans, navy beans, adzuki beans, and pinto beans.

7. Sweet potatoes

Replacing potatoes with sweet potatoes is something that every diabetic should do. Sweet potatoes are rich in vitamins A and C, potassium, and fiber and release less sugar and more slowly, making them a great option for those who need to control blood sugar levels. Some people even like their taste better.

8. Whole grains

Due to the fact that whole grains contain high levels of fiber, they will slow down digestion and force the body to absorb nutrients more slowly. This is essential to maintain blood sugar levels in check. You should absolutely use whole grains over refined white grains in your diet.

Some examples of whole grains include: quinoa, whole-grain bread, whole-grain pasta, brown rice, rye, millet, buckwheat, and bulgur.

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