12 food items that a diabetic must eat !!!

Hi today we are going to discuss about the food items that a diabetic should include in his diet to lower the carbohydrates intake so that his/her sugar can be controlled efficiently.

What are the best foods for people with diabetes?

Eating certain foods while limiting others can help people with diabetes manage their blood sugar levels.

A diet rich in vegetables, fruits, and healthful proteins can have significant benefits for people with diabetes.

Balancing certain foods can help maintain health, improve overall well-being, and prevent future complications.

A healthcare professional, such as a doctor or dietitian, can work with people who have type 1 diabetes or type 2 diabetes to find the most beneficial food choices that work for them.

This article looks at some of the best foods for people with diabetes to eat, as well as which foods to limit or balance in the diet.

Diet for diabetes

People with diabetes can manage their blood sugar levels by making beneficial food choices.

Living with diabetes does not have to mean feeling deprived. People can learn to balance meals and make healthful food choices while still including the foods they enjoy.

Both sugary and starchy carbohydrates can raise blood sugar levels, but people can choose to include these foods in the right portions as part of a balanced meal plan.

For those with diabetes, it is important to monitor the total amount of carbohydrates in a meal. Carbohydrate needs will vary based on many factors, including a person’s activity levels and medications, such as insulin.

For people who have diabetes, the key to a beneficial diet, is as follows:

• Include fruits and vegetables.
• Eat lean protein.
• Choose foods with less added sugar.
• Avoid trans fats.

Here is a list of some fruits, vegetables, and foods with less added sugar.

1. Green leafy vegetables

Green leafy vegetables are packed full of essential vitamins, minerals, and nutrients. They also have minimal impact on blood sugar levels.

Leafy greens, including spinach and kale, are a key plant-based source of potassium, vitamin A, and calcium. They also provide protein and fiber.

Some researchers say that eating green leafy vegetables is helpful for people with diabetes due to their high antioxidant content and starch-digesting enzymes.

Green leafy vegetables include:

• spinach
• kale
• cabbage
• broccoli

2.  Barley

In a study it is found that eating a special mixture of dietary fibres found in barley can help reduce your appetite as well as high blood sugar levels. Whole grains like oats, brown rice or millets like jowar and ragi contain both soluble and insoluble fibre that helps with sugar control

3. Nuts 

 
Nuts contain unsaturated fats, proteins and a range of vitamins and minerals that lower cholesterol, inflammation and insulin resistance. You should include at least 50 grams of almonds, cashews, chestnuts, walnuts or pistachios in your daily diet to control high levels of blood fats (triglycerides) and sugars.
 

4. Bitter gourd (Karela)

Bitter gourd contains an insulin-like compound called Polypeptide-p or p-insulin which has been shown to control diabetes naturally.  There are evidence that consumption of bitter gourd tends to increase the uptake of glucose and improves glycemic control.

5. Fenugreek seeds  
It is recommended that taking a teaspoon of fenugreek seeds, turmeric powder and amla powder in equal quantities with warm water thrice a day to control high blood sugar levels. You could consume one to two teaspoons of fenugreek seeds soaked in water every morning but those who are on insulin therapy should consult their doctor before doing so.

6. Protein rich foods

 
Proteins from eggs, meat fish and chicken or from vegetarian sources like dals, paneer or besan help control blood sugar levels. Whole dals like rajma, Kabuli chana, sabut moong, and masoor are recommended at least once daily. Studies have proven that proteins have a neutral effect on blood glucose levels.

7. Amla 

Amla is the fruit of the Indian gooseberry tree and is a traditional remedy to control high blood sugar levels. It also contains a type of mineral called chromium which regulates carbohydrate metabolism and helps in making your body more responsive to insulin.

8. Whole grains

Whole grains contain high levels of fiber and more nutrients than refined white grains.

Eating a diet high in fiber is important for people with diabetes because fiber slows down the digestion process. A slower absorption of nutrients helps keep blood sugar levels stable.

Whole wheat and whole grains are lower on the glycemic index (GI) scale than white breads and rice. This means that they have less of an impact on blood sugar.

Good examples of whole grains to include in the diet are:

• brown rice
• whole-grain bread
• whole-grain pasta
• buckwheat
• millet
• bulgur
• rye

People can swap white bread or white pasta for whole-grain options.

9. Fatty fish

Fatty fish is a healthful addition to any diet. Fatty fish contains important omega-3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

People need a certain amount of healthful fats to keep their body functioning and to promote heart and brain health.

Certain fish are a rich source of both polyunsaturated and monounsaturated fats. These are:

• salmon
• mackerel
• sardines
• albacore tuna
• herring
• trout

People can eat seaweed, such as kelp and spirulina, as plant-based alternative sources of these fatty acids.

Instead of fried fish, which contains saturated and trans fats, people can try baked, roasted, or grilled fish. Pair with a mix of vegetables for a healthful meal choice.

10. Beans

People can try adding kidney beans to a healthful salad.

Beans are an excellent food option for people with diabetes. They are source of plant-based protein, and they can satisfy the appetite while helping people reduce their carbohydrate intake.

Beans are also low on the GI scale and are better for blood sugar regulation than many other starchy foods.

Also, beans may help people manage their blood sugar levels. They are a complex carbohydrate, so the body digests them slower than it does other carbohydrates.

Eating beans can also help with weight loss and could help regulate a person’s blood pressure and cholesterol.

There is a wide range of beans for people to choose from, including:

• kidney beans
• pinto beans
• black beans
• navy beans

These beans also contain important nutrients, including iron, potassium, and magnesium.

Beans are a highly versatile food choice. People can include a variety of beans in a chili or stew, or in tortilla wraps with salad.

11. Walnuts

Nuts are another excellent addition to the diet. Like fish, nuts contain healthful fatty acids that help keep the heart healthy.

Walnuts are especially high in omega-3 fatty acids called alpha-lipoic acid (ALA). Like other omega-3s, ALA is important for good heart health.

People with diabetes may have a higher risk of heart disease or stroke, so it is important to get these fatty acids through the diet.

12. Sweet potatoes

Sweet potatoes have a lower GI than white potatoes. This makes them a great alternative for people with diabetes, as they release sugar more slowly and do not raise blood sugar as much.

Sweet potatoes are also a great source of:

• fiber
• vitamin A
• vitamin C
• potassium

People can enjoy sweet potatoes in a range of ways, including baked, boiled, roasted, or mashed. For a balanced meal, eat them with a source of lean protein and green leafy vegetables or a salad.

Top of Form

Apart from these foods, it is important to indulge in some kind of exercise daily as physical activity is known to increase insulin sensitivity. This simply means that exercising regularly helps your body to use up the available sugar in your blood stream.

So summing up here I have discussed about 12 food item that a diabetic can include in his diet to maintain his sugar level.

I have also uploaded article regarding how to manage diabetes(https://diabetesexperienceindia.blogspot.com/2020/05/15-common-mistakes-everyone-makes-in.html),what you diet should be(https://diabetesexperienceindia.blogspot.com/2020/05/understand-diet-for-diabetes-before-you.html),what fruits to eat(https://diabetesexperienceindia.blogspot.com/2020/05/15-fruits-that-every-diabetic-should-eat.html) and what not to eat(https://diabetesexperienceindia.blogspot.com/2020/05/9-fruits-that-diabetic-should-never-eat.html).

If you have any query or doubt then you can comment in comment section below.