A healthy, balanced diet is the key to managing diabetes. Good nutrition not only helps patients control blood sugar levels, but also lowers blood pressure and cholesterol and controls appetite.
It’s much easier to stick to a healthy eating plan when you have the right foods stocked at home. Here are some foods to add to your shopping list for people with diabetes!
Fiber-rich beans
Kidney beans, black beans and chickpeas are great for blood sugar control, they are rich in fiber and take a long time to digest.
Pulses make a delicious side dish or can be added to salads, soups and porridge for sharing. Beans are also a great alternative to meat, high in protein and low in fat.
Dried beans are low in sodium and can be soaked overnight to make porridge or soy milk to drink in the morning.
Spices without salt
Using good spices can make food taste better without adding calories. Diabetics should always use salt-free spices, such as red pepper, cinnamon, turmeric, and salt-free garlic powder are good choices.
Whole grains
Whole grains are rich in fiber, and even though some packages say “contains whole grains,” look for the following on the ingredient label first:
- Crumbled wheat;
- Whole wheat flour;
- whole oat/oatmeal;
- Whole grain corn or corn flour;
- Brown rice;
- Whole grain rye;
- Whole grain barley;
- Wild rice;
- Buckwheat;
- Buckwheat flour;
- quinoa, and more.
The following can be used to get more whole grains in your meal plan:
- Use whole wheat flour instead of white flour;
- Start the day with a bowl of high-fiber cereal in the morning;
- Eating whole-wheat pasta;
- Make sandwiches on whole wheat bread.
Quality protein
Tuna and chicken are sources of high-quality protein and are easy to cook, and are recommended for people with diabetes.
Vegetables that are low in calories
Vegetables rich in vitamins, minerals, and fiber, like broccoli, spinach, mushrooms, and peppers are low in calories, nutrient-rich, and have minimal impact on blood sugar, and can be a major part of a meal.
Even on a diet, it’s almost impossible to overeat with these types of foods.
Frozen vegetables
Frozen vegetables are almost as healthy and flavorful as fresh vegetables, and are often sold in thinly sliced, peeled, etc., so they take less time to cook. Frozen vegetables have the carbohydrates they contain listed on the food label, so you can also better control your intake.
Unprocessed fruits
Berries are rich in antioxidants, vitamins, and fiber, and people with diabetes should eat them without calorie-adding flavorings like sugar. The pulp in oranges and grapefruits is a great source of fiber, and it’s better to eat the fruit than just drink the juice.
Three regular meals
Sometimes missing a meal doesn’t mean you can eat more at the next meal to make up for the calories or carbohydrates. Because this can allow blood sugar to fluctuate back and forth between normal and high levels, which is not good for blood sugar control, regular eating should be maintained.
Tips for eating out
Cooking and eating at home is the best way to stay healthy, but sometimes when you go out to a restaurant and order too much food, you can pack it out before you put your chopsticks down to make sure you don’t overeat and that you have your next meal covered.