What's the perfect diabetes diet? Stack half your plate with complex carbs, lean proteins, and non-starchy vegetables. That's according to the American Diabetes Association.
Diabetes management is all about paying attention to your blood sugar levels. Stick to healthy foods and manage food portions to improve your blood glucose levels.
For Best Results Get The Best Foods For Diabetics Workbook
A diet made up of healthy fats, whole grains, and dietary fiber can also prevent diabetes complications. It can help you lose weight and prevent certain health conditions. That includes high blood pressure, heart disease, and kidney diseases.
Top Foods for People with Diabetes
Are you looking to make the best meal plan? You may want to include the following ingredients:
#1 Leafy Greens
Non-starchy vegetables have fewer carbohydrates than other vegetables. Some examples are kale, spinach, collard greens, and Swiss chard.
They're also high in vitamin C, a great anti-inflammatory component. You can add them to your usual fresh fruit juice to boost the benefits.
#2 Fatty Fish
Salmon, anchovies, herring, and mackerel are rich in omega-3 fatty acids. The health benefits of consuming them include blood sugar management and lower heart disease risk factors.
#3 Beans
A diabetes diet won't be complete without beans. They have a low glycemic index and are high in minerals.
Though fresh beans are recommended, you can still use canned beans. Just be sure to take out the brine they are soaked in to lessen salt intake.
#4 Lean Protein
Turkey and chicken are perfect proteins for a healthy meal plan. Protein is important, especially if you're used to doing plenty of physical activity.
It's best to stick to lean meat to prevent sudden spikes in one's blood glucose. This is because fatty meat can raise blood sugar levels.
#5 Eggs
Eggs are another source of lean protein. Their anti-inflammatory properties decrease the risk of heart disease in people with diabetes. It also improves insulin sensitivity in diabetic patients.
#6 Avocados
Avocadoes are popular for weight loss. Since they're high in healthy fats and low in carbohydrates, they're excellent for maintaining blood sugar levels.
#7 Quinoa
People with diabetes should stick to whole grains. Quinoa is not only a good source of fiber but of protein as well. It's proven to regulate blood glucose levels in diabetics.
#8 Chia Seeds
This ingredient can help you lose weight and lower your blood sugar levels. Adding this to a diabetes diet can lower blood pressure, suppress appetite, and improve digestion.
#9 Nuts
Nuts are one of the best food groups for people with diabetes. Cashews, walnuts, and almonds are good sources of protein and healthy fats.
#10 Broccoli
Broccoli is high in fiber, vitamin C, and potassium. It fills you up without added sugar which can mess with your blood glucose level.
#11 Zucchini
The easiest way to incorporate this into a diabetes diet is by turning it into noodles. Zucchini noodles taste better when eaten with pasta sauce.
It can prevent high blood glucose levels since it's high in fiber and antioxidants.
#12 Cauliflower
If you're counting carbohydrates, cauliflower is your best bet. It's a popular white rice substitute, apart from brown rice. It can improve blood sugar control and eating habits.
#13 Shirataki Noodles
Originally from Japan, Shirataki noodles are high in fiber and low in carbohydrates. Even though they look like real noodles, they can lower your blood sugar and cholesterol levels.
#14 Extra Virgin Olive Oil
The best olive oil to add to a diabetes diet is extra virgin olive oil. It can control blood sugar levels and prevent heart disease because of its antioxidant properties.
This ingredient also has a low glycemic index. That means it can stabilize blood pressure and decrease cholesterol levels.
#15 Sweet Potatoes
Instead of white potatoes, choose healthy carbohydrates like sweet potatoes. The added sugars are lower despite being noticeably starchy.
With a lower glycemic index, it won't cause a spike in blood sugar levels for people with diabetes.
Manage Diabetes With a Balanced Diet
The goal for people with diabetes is to keep their blood glucose levels in check. To do so, they should stick to eating foods high in fiber, protein, and fat.
Avoiding refined grains like white rice, white bread, and pasta is key to eating healthy. Good carbohydrates like sweet potatoes, leafy greens, and whole fruit are recommended.
People with diabetes can easily keep a consistent blood sugar level. They can start by following a balanced meal plan and observing food labels.
Try a Superfood Powder
For diabetic people, a superfood powder like Organic Greens 365™ is helpful. It's made up of organic vegetables, fruits, grass juices, plants, and herbs.
Its formula is high in vitamins, minerals, fiber, probiotics, and antioxidants. It can also help manage blood sugar, boost immunity, and control inflammation.
With the right amount of physical activity, it improves blood glucose levels. It also prompts weight loss and prevents digestive and kidney diseases.
Finally, it maintains stable blood glucose. That's because it uses a substitute like Organic Stevia.
For Best Results Get The Best Foods For Diabetics Workbook