Carbohydrate-rich foods like pasta, desserts, rice, and bread can be the culprit behind high glucose levels. So you need to be extra careful about the type and amount of carbs that end up on your plate.
In general, your diet should be optimized to keep you full for a long time, while keeping your blood sugar levels in check. This doesn’t mean you have to completely give up on foods you love, like chocolate. You just need to approach your diet with moderation and focus on the foods that help glucose regulation.
1. Leafy Greens
Spinach, chard, and kale should become a staple of your diabetes-friendly diet. These vegetables are low on carbs, they’re delicious, and they can be added to meals in a few different ways.
They pair well with fish that is rich in proteins and omega-3 fatty acids, such as salmon. You can combine them with roasted vegetables for extra texture. Roasted kale with a drizzle of olive oil will get you a tasty snack.
2. Drinks
As a diabetic patient, keeping away from carbonated drinks is a must. You can make plain water more interesting by adding cucumber or lemon. But tea is usually the best option for diabetics, and it can also be infused with lemon for extra vitamins. You can also opt for special teas which contain active ingredients like ginger or turmeric, which can help you keep optimal blood sugar levels.
Health Tip:3. Low-Carb Veggies
Vegetables like tomatoes, eggplants, onions, and Brussels sprouts are low on carbohydrates and they add more flavor and color to your meals. Mushrooms are also a great option because of their prebiotic characteristics.
Roasted low-carb veggies work well with healthy seasonings like garlic, rosemary, and cayenne pepper.
4. Fiber-rich Foods
Whole grains and legumes help prevent overeating and they offer a healthy combination of nutrients, fiber, and protein. Nevertheless, you should be careful, as some whole-grain foods contain too many carbs. As for legumes, you won’t go wrong with lentils, dried beans, and peas.
5. Protein
When it comes to protein, a diabetes-friendly diet should consist of lean meats, Greek yogurt, eggs, and cottage cheese. Some protein-rich snacks are allowed as well.
For example, you can scoop some peanut butter with a celery stick for a healthy mix of protein and good fat. Beef jerky and low-fat cheese sticks are also a good option, though you need to be careful about the sodium contained in beef jerky.
6. Berries and Melon
Berries and melons are full of fiber and nutrients with just the right kind of sweetness to round off the flavor. The carb content is sufficiently low, and you can mix them with Greek yogurt to create a super-healthy snack.
7. A Touch of Fat
Avocado and olive oil should become a staple in your diet. The same applies to fatty fish, like salmon. Additionally, avocado is an excellent source of potassium, vitamin C and B-6, and dietary fiber.
Bon Appétit
Diabetes is a disease that puts strict limits on your diet. However, you can take the opportunity to explore healthy recipes. You do need to take a more mindful approach to eating, but at the same time, you are likely to become more creative with your food. Just imagine the taste of salmon with a drizzle of olive oil and some lentils on the side.
References:
[1] https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295
[2] https://www.helpguide.org/articles/diets/the-diabetes-diet.htm/
[3] http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/
