For people with type 2 diabetes, certain foods can control blood sugar while avoiding hunger and having a prolonged feeling of satiety.
Dr. Maggie Powers, president-elect of the American Diabetes Association’s Department of Health Care and Education, said, “Diabetes is when the body’s blood sugar levels are higher than normal. This elevation is caused by foods that contain carbohydrates, such as bread, cereal, rice, pasta, fruit, milk and desserts.”
Maggie said the diet plan should focus on the amount of carbohydrates consumed and the type of carbohydrates consumed each day.
But just as important is being able to eat the foods you like. It’s possible to get the satisfaction of a full meal, but at the same time avoid overeating and the wrong foods. Here are 7 foods that can help control blood sugar and keep your mind and body healthy, says Maggie.
Eat raw, boiled or roasted vegetables
These practices can add color and flavor to your meals. Choose delicious low-carb vegetables such as mushrooms, onions, eggplant, tomatoes, hugging kale and low-carb squash such as zucchini.
Try dipping into some low-fat dressings like hummus, guacamole, and salsa, or use a different seasoning like rosemary, chili, or garlic.
Brussels sprouts
Quit the beloved salad and try kale, spinach and beets. Says Maggie, “These vegetables are healthy, tasty and low in carbohydrates.”
After the kale is roasted, olive oil remains in the oven, and that cooking oil can be used to bake delicious, crunchy chips. You can also mix brussels sprouts with roasted vegetables for added texture and flavor, or add some protein, such as salmon.
A delicious, low-calorie drink
Pure water is great, but adding some fruits and vegetables to the water makes it even more delicious. Slice a lemon or cucumber into the water, or add some flavoring to make ice cubes.
If you don’t like hot tea, try brewing cold tea with lemon or cinnamon.
“Not only are these drinks low in carbohydrates, they can also make you feel so full that you don’t want to eat anything else.” Maggie said.
Melon or berries
About 230 grams of melon or berries contain only 15 grams of carbohydrates.
Says Maggie: “It’s a little pricey, but these are healthy foods that are full of nutrients and fiber, and a little sweet.”
Feel free to mix melon or berries with plain yogurt or add ice cubes to it.
Whole-grain, high-fiber foods
Eating more of these foods can prevent overeating and choosing the wrong foods.
Try dried beans, peas, lentils, and other legumes, or even raw vegetables and black beans tossed in corn salad.
Says Maggie: “These foods also contain carbohydrates, taste good and feel filling.”
A little bit of fat
Foods like olive oil, avocados, and fatty fish contain good fats; try lettuce and salmon together, for example.
Additional benefit: The fat from the fish can be used as a dressing for salads.
Protein
Maggie recommends Greek yogurt, cheese, eggs and lean meats.
She said, “Celery sticks slathered with peanut butter are a great fat-protein mixture to keep patients healthy and feel full.”
You can also eat low-fat cheese sticks or beef jerky sticks, but be careful about the sodium content in them.
Overall, the diet plan “shouldn’t be boring, it should include favorite foods and keep the carbohydrates balanced.” Maggie said.