In this article, we will look at the best foods for diabetic patients diet. Being diabetic doesn’t mean limited food options, in fact, it is a step towards having a balanced and nutritional diet to maintain the blood sugar levels and prevent diseases related to the heart.
Live a healthy lifestyle with diabetes!
So, in order to maintain your healthy lifestyle with diabetes, your main focus should be upon the “best” foods a diabetic patient can consume!
Let us look at the 10 best foods that help you maintain your health!
1. Leafy Green Vegetables
Leafy green vegetables are an excellent source of nutrition and should be on the top list in diabetic patients’ diets.
These vegetables are low in calories and have digestible carbs that the body can absorb, thus minimally affecting blood sugar levels. They are full of essential minerals and vitamins.
Not only this, they are a vital source of vitamin A and C, generally, diabetic patients face the problem of less vitamin c, and thus, leafy green vegetables can cover up this deficiency.
In addition to that, they provide a really extensive source of calcium and potassium in combination with proteins and fibers.
Researchers strongly suggest including vegetables in diabetic patients’ diets as the plants have high contents of starch digesting enzymes and antioxidants.
Taking these foods help diabetic patients with cellular damage protection and anti-inflammatory effect.
These vegetables include:
- Kale
- Collard greens
- Spinach
- Cabbage
- Broccoli
- Bok choy
These vegetables can be taken as salads, in soups, in combinations with chicken or tofu.
2. Citrus Fruits
Citrus fruits provide a great deal of folate, vitamin C, and potassium which is essential in a diabetic patients’ diet.
They are a great way to consume minerals and vitamins without any carbohydrates. Most are quite low in fats and sodium as well.
Research has found that the antioxidant is found in fruits such as oranges which provide anti-diabetic effects.
Some citrus fruits that are really healthy are
1. Oranges
2. Grapefruits
3. Lemon
They account for lots of nutrition in a diabetic patients’ diet.
3. Fatty Fish
Fatty fish accounts for an excellent addition to all the diets. They not only help in regulating blood but are a really good source of omega 3 fatty acids which promote brain and heart activity.
People need a certain amount of fatty acids in their bodies to regulate their blood sugar and keep the functioning of the body perfect!
Research suggests that people who regularly consume fish are at lesser risk of heart-related diseases.
Fish also works as an outstanding source of high-quality protein.
Fish types that that should get added to diabetic patients’ diet includes:
- Mackerel
- Albacore tuna
- Herring
- sardines
- Trout
- Salmon
It is recommended to go for roasted, grilled, or baked fish instead of fried ones.
4. Beans
Beans are super healthy yet affordable nutrition that is a must for diabetic patients diet. They are a good source of plant-based protein and fulfill hunger with really fewer carbohydrates.
They are really good for balancing blood sugar levels compared to the other starchy foods.
Consuming beans also helps with maintaining and losing weight as well as regulating cholesterol.
They have rich contents of B vitamins, beneficial minerals, and fiber.
The GI present in them helps to reduce diabetes.
The popular and healthy types of beans are:
- kidney
- pinto
- black
- navy
- adzuki
5. Chia Seeds
Chia seeds are generally referred to as superfoods due to their high fiber and low carbs content.
The chia seeds are known to have viscous fiber which slows down the rate at which food is absorbed and thus, helps to reduce blood sugar levels.
In addition to that, they are also inflammatory markers. Chia seeds help people to lose weight as it makes them feel full quite early which reduces hunger too!
Chia seeds can be sprinkled over breakfasts or salads, in baking, or to simply make a dessert.
7. Berries
Berries are enriched with antioxidants which help prevent oxidative stress that has reached chronic levels in diabetic patients. oxidative stress causes a lot of health conditions such as heart issues and some types of cancers. They can be prevented by berries.
These berries are also a rich source of protein, vitamins, and minerals for the body.
Types of berries include
1. strawberries
2. blueberries
3, raspberries
4. blackberries
These berries can be added as a morning breakfast, or a handful of snacks, smoothies or simply a delightful dessert in diabetic patients’ diet.
8. Sweet Potatoes
Sweet potatoes are an excellent nutritious source for diabetic patients’ diet, unlike white potatoes, they have low levels of GI which slowly releases sugar and helps manage the blood sugar effectively.
They are also an excellent source of vitamin C, minerals, fiber, and potassium.
In order to enhance its taste, it can be made, baked, roasted, or boiled. For a healthy meal, diabetic patients can pair it up with lean meat for proteins, leafy green vegetables, or a fresh salad maybe.
9. Probiotics Yogurt
Probiotics yogurt accounts for really healthy nutrition as it helps for the growth of the beneficial bacteria in our body.
The probiotics yogurt has no added sugar which helps to regulate the blood sugars, it also helps to prevent inflammation and has antioxidant properties. In addition to that, it also increases insulin sensitivity.
Probiotics have live creatures which are mentioned on the pack, for a meal you can add nuts, fruits, or berries to make a yummy yet healthy food.
10. Extra Virgin Olive Oil
Extra virgin olive oil is one of the best foods for diabetic patients diet. Not only it has antioxidant properties but it regulates the sugar levels in a quite effective way. The oleic acid present in it works wonders and helps to reduce heart diseases.
It is beneficial to control blood pressure as well.
Be sure to balance the nutrition and diet plan as anything in excess is bad for health.
Recommended Read: BEST FOODS TO TAKE WITH ANTIBIOTICS
