Managing a lifestyle ailment like diabetes involves maintaining stable blood sugar levels through a balanced diet and regular physical activity. Along with this, portion control and monitoring carbohydrate intake are crucial for keeping blood sugar levels in control and ensuring that you don’t end up with health-related complications as a consequence of poor management. Hence, including specific food groups in your diet, while also being conscious about how much is eaten, is important to keep the disease at bay or even manage it better, if the circumstances dictate such a way of action. Here is a list of foods to eat in order to prevent, control or manage diabetes.
Non-Starchy Vegetables
Broccoli, spinach, kale, peppers, cauliflower, zucchini, and other leafy greens are low in carbohydrates and high in fibre, vitamins, and minerals – ideal for those who struggle to include vegetables in their everyday diet. Include leafy greens and cucumbers in your morning smoothie while you also enjoy other vegetables in creative dishes, that are healthy but also delicious.
Lean Protein
Skinless chicken, fishes such as salmon, mackerel, or tuna, tofu, legumes and low-fat dairy products like Greek yogurt and cottage cheese are protein sources that keep you full while also having minimal impact on blood sugar levels. Eat salmon and cheese in a sandwich or mix some seasonal fruit with Greek yoghurt to enjoy as a mid-evening snack that is low on sugar as well as high on protein.
Whole Grains
Opting for whole grain options like quinoa, brown rice, whole wheat bread, and whole wheat pasta ensure that more fibre is absorbed by the body. Whole grain foods also tend to have a lower glycaemic index compared to refined grains or refined food items. Enjoy quinoa or brown rice in place of rice or whole wheat in salads, as breakfast dishes and even to make protein balls to snack on.
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Healthy Fats
Including sources of healthy fats like avocados, almonds, walnuts, chia seeds and flaxseeds, can help improve heart health and provide satiety. Enjoy a healthy activated seed mix to sprinkle on your avocado toast in the morning, to get a power-packed breakfast full of protein, good fats and minerals, which are excellent ways to eat healthy without compromising on taste.
Low-Glycaemic Fruits
Pick from an array of fruits with a lower glycaemic index such as apples, pears, cherries and citrus fruits. Since all fruits contain natural sugars, it is best to eat smaller portions but consume them regularly in their natural form, as juices or smoothies and even added to healthy desserts which are gluten-free and good for the body. It is ideal to consume all kinds of fruit on an empty stomach for the body to harness its nutritional value to the fullest.