Choosing the right foods can make a huge difference to your diabetes management. You should eat a variety of nutritious, well-balanced meals and snacks every day.
Avoid foods high in saturated fat, salt, and added sugars. These substances can interfere with your ability to control blood glucose levels
Carbohydrates
Carbohydrates, which are found in many foods including grains, fruit, milk, pasta, oats, cereals and potatoes, provide energy for your body. They are also important for your health and can reduce your risk of heart disease and certain cancers.
Most people with diabetes need to keep their carbohydrate intake within a healthy range. This means eating a balanced diet, which includes a variety of carbohydrates from nutrient-rich sources such as whole grains, fruits, vegetables and beans.
When you are choosing a carbohydrate-containing food, it is important to consider the glycemic index of that food. This index ranks carbohydrates on a scale from 0 to 100 based on how quickly they raise blood sugar levels after you eat them.
You can find information about the glycemic index on the label of most food items. The glycemic index helps you choose the most suitable foods for your needs.
Dairy
Dairy is one of the most important food groups for people with diabetes because it provides protein and calcium. Milk, cheese and yoghurt are all great sources of these nutrients.
Although there’s conflicting research around what type of dairy is best for diabetics, most nutrition experts agree that moderate consumption of a variety of dairy products can help manage diabetes.
However, the fat content of different dairy products can differ widely. Look for lower-fat options of milk and yogurt, and grate hard cheese instead of slicing it to reduce the amount of fat you consume.
The fat you eat can also affect your insulin response, so it’s important to make sure the dairy you choose has a low glycemic index.
Fortunately, most cheeses are lower on the glycemic index than other foods. In fact, they are considered a good choice for diabetics because they won’t spike your blood sugar levels.
Nuts and Seeds
Nuts and seeds are a healthy snack choice for people with diabetes because they’re high in protein, fibre, and dietary fat, which can help you feel full. They’re also low in carbohydrate, which can help keep blood sugar levels stable.
Seeds are a type of plant part (like beans, lentils, and peas) that contains all the nutrients needed for a new flowering or fruiting plant to grow. They’re very high in vitamins, minerals, and fatty acids.
They’re also high in antioxidants that help protect cells from damage and may lower the risk of certain types of cancers, heart disease, and diabetes.
Many studies show that frequent nut consumption is associated with a reduced risk of developing diabetes. They’re also a good source of mono- and polyunsaturated fatty acids, a group of healthy fats that can reduce cholesterol and triglyceride levels, improve insulin resistance, and protect against oxidative stress.
Vegetables
Vegetables are low-calorie foods that contain nutrients and fiber, which can help control blood sugar levels. They also provide a variety of vitamins and minerals.
Eating plenty of vegetables is important for a healthy diet. They can also help lower your risk for heart disease, stroke and cancer.
Some vegetables are higher in carbohydrates, which can increase your blood sugar levels. This doesn’t mean they’re bad for you, but it does mean that it’s best to limit them to small amounts.
A good way to keep your carb intake to a minimum is to make sure you’re eating a balanced mix of high-fiber and low-carb vegetables. These vegetables can help you maintain stable blood sugar levels by reducing your sensitivity to insulin and boosting your gastrointestinal tract’s ability to absorb nutrients.
If you’re looking for diabetic-friendly veggies, try cabbage, Brussels sprouts and okra. These vegetables are low on the glycemic index and are full of nutrients like potassium, vitamin B and C, folic acid, fiber and calcium.
