Once a person gets diabetes, switching to a diabetic diet can be a real challenge for many. Diabetes and pre-diabetes require monitoring of blood sugar, carbohydrates, and weight. Allowing blood sugar to rise can cause kidney illness, heart disease, and even nerve damage. If a diabetic person knows what to eat, then that person can definitely enjoy his/her food. Here are some Diabetic Friendly Foods:
1Green Leafy Vegetables
Dark/green leafy vegetables like spinach(Palak and its other varieties), Cabbage, and Methi are healthy for diabetes. Their greatest strength is their high levels of Vitamin C. These vegetables are packed with minerals while being low in calories and carbohydrates.
2 Milk
For a long time, experts have debated over milk’s effect on diabetes. But more and more studies are finding a positive link between the two. It has been found that eating breakfast with milk may help diabetic people throughout the day. The protein makes you feel fuller, which regulates both blood sugar and appetite. A recent finding says that dairy products control blood sugar more effectively than eggs and Soya.
3 Berries
Whether you prefer strawberries, blueberries, or raspberries, all help to combat diabetes. Studies show that berries benefit insulin resistance. Even a small amount of berries can help reduce the risk of diabetes.
4 Peanut Butter
It is low glycemic food and is quite filling. Experts recommend peanut butter because it ‘will slow digestion and keep you full a little longer. The gradual digestion will also prevent blood sugar spikes later in the day. Peanut butter with whole-grain bread is recommended.
5 What About Whole Grains?
Although some diabetic diets discourage bread and allied products, you do not have to cut out grains. As per the experts, to date, there are no conclusive studies that have shown the negative health effects of whole grains on diabetes. A few years back some researchers found that whole wheat reduces the risk of diabetes. So do not be afraid of whole grain, eat moderately.
6 Eggs
For years, eggs have been demonized for raising cholesterol. In reality, eggs reduce LDL cholesterol (the bad kind) and raise HDL cholesterol (the heart-friendly kind). This helps in stabilizing blood pressure and blood sugar in people with type 2 diabetes. Since eggs have lots of protein, they keep you fuller and regulate your blood sugar. If you eat eggs, include the yolk, since most of the egg’s nutrition comes from there.
7 Garlic
If you love garlic, you are in luck. Several studies have reported that garlic regulates blood sugar, cholesterol, and inflammation. Garlic decreases LDL and raises HDL cholesterol.
8 Nuts
The studies show that consuming nuts can decrease the likelihood of heart disease in diabetic patients. The most effective nuts are walnuts, pistachios, and almonds. However, these are not the only nuts that work. Cashews and peanuts also improve blood pressure and cholesterol in people with type 2 diabetes.
9 Citrus Fruits
It has been proved that citrus juice with high GI food lowers the overall glycemic index. The acidity converts starch into sugar, which has a gentler effect on blood sugar. Citrus fruit also prevents insulin resistance.
10 Tomatoes
Whether raw or cooked, tomatoes can alleviate diabetic symptoms. They are non-starchy low GI fruits with few carbohydrates and have high vitamin C, beta-carotene, potassium, and lycopene making them anti-diabetic and potentially anti-heart disease.
Other foods that diabetic people can consume in moderate quantities are Ginger, sweet potatoes, Chia seeds, apple cider vinegar, broccoli, Cauliflower, flaxseed, lentils, green tea, plain oatmeal, carrots, and popcorn.
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Anil Malik
Mumbai, India
8th February 2024