What foods to eat if you have diabetes

August 5, 2019 Team Yomed No Comments


If you just have been diagnosed with diabetes then it is pretty sure that you might feel confused about what to eat now. What you put in your mouth has an impact on the sugar levels of the body.  Making certain types of healthier food choices and limiting some foods can help manage blood glucose levels. When blood sugar level or blood glucose level have a higher value than the normal, it is called diabetes.

Consuming certain foods helps in controlling blood sugar and alleviate hunger pangs. The type of carbohydrates and its quantity level have a great impact on blood sugar levels. Carbohydrates found in white bread, rice, pasta, corn, milk, fruits, cereals and desserts can mess up with blood sugar levels. 

According to research, foods with low-GI can help lose weight and reduce blood sugar levels. In fact, they are better options for people with diabetes.

This is why it’s important to follow a healthy eating plan. Eating foods that are good for diabetes and taking food in the right portions can help you keep sugar in check.

According to American Diabetes association, a healthy eating plan consists of these things mentioned below :

  1. Fruits and vegetables
  2. Lean protein foods
  3. Less added sugar
  4. No Trans Fat

Here is a list of foods that are beneficial for people having diabetes:

The foods containing high levels of fibre, magnesium, potassium, calcium and Vitamin C are among the ideal foods that help control sugar. 

  1. Beans 

Beans are one of the most nutritious food. And they are equally good for people with diabetes. They have low-fat protein and also have essential minerals like potassium and magnesium. Beans come in the category of low GI foods and thus, it may help in keeping sugar level stable. It also helps in suppressing hunger.

  1. Orange and citrus foods

Studies have found that citrus foods have anti-diabetic effects. They are considered among the best foods to lower the risk of diabetes in women.

So it is advisable that one should include grapefruits, oranges, lemons and limes or some more citrus foods in their diet. Make sure you make citrus food containing fibre, vitamin C, folate and potassium, as a part of your daily intake.

  1. Fish having omega 3 fatty acids and wild salmon

Fatty fishes have essential omega-3 fats which are helpful in lowering the risk of heart diseases.  These fatty fishes are very much capable of reducing heart diseases risks. Fishes like wild salmon are rich in omega-3 fats (EPA and DHA). Other categories of fishes that are also rich in omega-3 fatty acids are albacore tuna, sardines and mackerel. Thus, one can consume these fishes 2 times in a week to stable their triglyceride levels. They are also excellent for reducing inflammation problems.

  1. Green-leafy vegetables 

Leafy green vegetables are full of antioxidants, vitamins and minerals. Based on some studies, green-leafy vegetables are beneficial for people with diabetes as they have starch digesting enzymes and high levels of antioxidants. These green-leafy vegetables include kale, spinach, collard greens and more. They are also called the superfoods for diabetes as these low carbohydrates and calories. 

  1. Non-starchy vegetables

Starchy foods are not good for diabetes as they are high in carbohydrates. High carbs provide a good source for high energy levels in the body. However, they can raise blood sugar.  People with diabetes should limit the intake of starchy vegetables and should eat non-starchy vegetables. They help in better management of diabetes. Including them in your daily diet intake makes a good option for diabetic people. These non-starchy vegetables also have low GI, carbohydrates and calories. The top non-starchy veggies that must be included in the diabetic diet are cucumber, cabbages, okra, tomato, okra and carrots.

  1. Berries

Berries are good alternatives for desserts. Blueberries, raspberries, strawberries and other berries are packed with high amounts of antioxidants and fibre. They are heart-healthy and may reduce the risks associated with heart diseases. In addition, they are excellent to fight against inflammation. People dealing with weight issues should include berries in their diet as they help with weight loss. They are low in sugar and has a sweet-sour in taste. So people with diabetes can choose these to included in their breakfast recipes also.

  1. Probiotic yogurt

Some studies have shown that consuming probiotic yogurt have the potential to lower cholesterol levels in people with type 2 diabetes. Protein and magnesium are two vital nutrients that manage diabetes. 

Yogurt could help in improving insulin sensitivity and reducing inflammation. People with diabetes can eat plain greek yogurt with no added sugars. In simple, you need to choose yogurt with low fat and no added sugar.

  1. Walnut and chia seeds

Walnuts and chia seeds contain healthy fats and magnesium. They play a good role in helping with metabolism rates,  hunger and sugar level. Chia seeds also have omega-3 content that boosts heart health and lower cholesterol levels. However, when it comes to servings, 1 ounce contains about 170 calories. Some researches say that chia seeds may help people managing type 2 diabetes. Last, people eating nuts and seeds regularly may have lesser risks of diabetes. 


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