Diabetes: What to Eat and What to Avoid?

Eating certain foods and avoiding others can help you manage your blood sugar levels. You will have a significant number of benefits if you consume foods rich in fruits, healthy proteins and vegetables.  

Both starchy and sugary carbohydrates can raise your blood sugar levels, but these foods can also play a role in a balanced meal plan if consumed in the right amounts. This is based on many factors, including your level of activity and medications, such as insulin. 

If you have diabetes, the key to know which foods to consume are as follows:

• Avoiding trans fats
• Choosing foods with less added sugar
• Eating fewer processed foods (especially ultra-processed foods) 
• Eating lean protein 
• Including fruits and vegetables in your daily diet

What to Eat?

Do you have diabetes? If so, don’t stress! You can manage your blood sugar levels by making strategic food choices.

• Beans

Beans are a source of plant-based protein that can satisfy your appetite. Since they are complex carbohydrates, the body digests them slower than other carbohydrates. Beans also help in the regulation of blood pressure and cholesterol levels. Examples of beans include adzuki, black, kidney, navy and pinto.

• Berries

Berries are full of antioxidants. It helps prevent oxidative stress, which is linked to many health conditions such as diabetes, certain cancers and heart disease. Blackberries, blueberries, raspberries and strawberries all contain high levels of antioxidants, fiber, minerals and vitamins (manganese, potassium, vitamin C and vitamin K). You can add fresh berries to your breakfast, eat them as a snack or drink a smoothie with frozen berries. 

• Chia seeds

Chia seeds are known as a superfood. They are a good source of fiber and plant-based protein. You can add chia seeds to your meals. All you have to do is sprinkle it into your breakfast or salads. You can even use them in baking, or add water and let them set to make a dessert pudding.

• Citrus fruits

Consuming citrus fruits is a great way of obtaining minerals and vitamins without intaking carbohydrates. Citrus fruits such as grapefruits, lemons and oranges can be beneficial for you. They are also a great source of folate, potassium and vitamin C. 

• Fatty fish

Consuming fatty fish is a healthy addition to any diet. You must be wondering why? It’s because fatty fish contains important omega-3 fatty acids (healthy fats) to keep your body functioning and to promote brain and heart health. Instead of eating fried fish, you can eat baked, grilled or roasted fish with some vegetables. Healthy fatty fish include albacore tuna, herring, mackerel, salmon, sardines and trout.

• Green, leafy vegetables

Green, leafy vegetables have high antioxidant contents and starch-digesting enzymes.They are full of essential minerals, nutrients and vitamins. They have minimal impact on blood sugar levels. Leafy greens such as kale and spinach are a key plant-based source of calcium, potassium and vitamin A that also provide fiber and protein. Greeny, leafy vegetables include bok choy, broccoli, cabbage, collard greens, kale and spinach.

• Probiotic yogurt

What are probiotics? Probiotics are the helpful bacteria that live in our gut, and improve our digestion and overall health. Probiotic foods help improve cholesterol and diabetes whilst reducing inflammation and oxidative stress. You can add berries and nuts to your yogurt and consume it as a healthy breakfast or dessert.

• Sweet potatoes

Sweet potatoes are healthier than white potatoes as they release sugar more slowly and do not raise blood sugar as much. They are also a great source of fiber, potassium, vitamin A and vitamin C. You can enjoy your sweet potatoes baked, boiled, mashed or roasted with some vegetables. 

• Walnuts

Walnuts contain fatty acids and are excellent to consume if you have diabetes.It helps keep the heart healthy and it also helps avoid the risk of heart disease or strokes. You can add walnuts to your breakfast or mixed salad.  

• Whole grains

They contain high levels of fiber and have more nutrients than refined white grains. Fiber slows the digestion process. When the absorption of nutrients is slow, the blood sugar levels remain stable. Therefore, it’s very important for you to consume fiber if you have diabetes. Some whole grains that you can include in your diet are brown rice, buckwheat, bulgur, millet, rye, quinoa, whole grain bread and whole grain pasta. 

What to Avoid?

One way to manage diabetes is to know which foods to limit. You should be able to balance or limit portions of foods such as melons, pineapple, popcorn, puffed rice, pumpkin, white bread, white pasta, white potatoes and white rice. Never forget that

• LESS OF SUGAR MEANS MORE OF HAPPINESS!  –