Manage diabetes with a nutritious, healthful diet. Not only will this make you feel good, but it can also improve your overall wellbeing – from blood sugar control to weight management.
When grocery shopping, create a list of healthy choices and stick to it. Doing this will save both money and time in the long run.
Nuts
Nuts are an excellent source of protein, healthy fats and fibre to help regulate blood sugar levels. Plus, they’re packed full of antioxidants, vitamins and minerals for added wellness benefits.
Eating nuts regularly may reduce your risk of heart disease and diabetes. Studies have revealed that people who ate nuts five or more times a week had an 84% reduced risk of death from cardiovascular disease and 20% lower chances of experiencing a heart attack.
Almonds, walnuts and pistachios all have a low glycemic index and contain high amounts of dietary fiber that helps slow carbohydrate digestion and keep blood sugar stable. However, some nuts contain more calories than others so be mindful when portioning out your serving size.
Quinoa
Quinoa is an ideal food choice for diabetics as it contains essential nutrients like protein and fiber, plus its low glycemic index can help to regulate blood sugar after meals.
It is also high in magnesium, which helps regulate glucose levels and enhance insulin sensitivity. This is especially beneficial for diabetics since a deficiency of magnesium has been linked to an increased risk of diabetes.
Another advantage of quinoa is that it contains less sodium than rice and other grains, which can raise blood pressure and lead to other health issues.
Seeds
Seeds such as pumpkin seeds, chia seeds and sunflower seeds have been scientifically proven to help lower blood sugar levels. Furthermore, they offer an excellent source of protein, fibre and magnesium – essential minerals for diabetics – all three.
They contain antioxidants that may improve insulin sensitivity and boost carbohydrate absorption. Furthermore, they could potentially prevent heart disease by lowering cholesterol levels.
Fenugreek seeds (known as guggulu in Hindi) are packed with galactomannan, a soluble fiber that slows carb absorption into your body so your blood sugar stays steady. Furthermore, these seeds boast high amounts of omega-3 fatty acids which may reduce your risk for developing diabetes.
They’re low in calories, helping you prevent weight gain and regulate insulin levels. A great addition to any healthy diet, they are especially recommended for people living with diabetes.
Fruits
Fruits can be an ideal addition to a diabetic’s diet as they contain essential vitamins, minerals, fiber and water for good health.
These fruits contain antioxidants such as vitamin C and folate, plus high amounts of potassium which helps regulate blood pressure.
Fruits are naturally low in fat and calories, as well as being naturally sugar-free.
Fruits should be enjoyed in moderation and when they’re fresh, local and in season to maximize their nutritional value. Eating fruits as snacks between meals or as a light breakfast helps keep your blood sugar levels steady, so they’re ideal for health benefits.
Dairy
Dairy products such as milk, cheese, yogurt and ice cream are rich in essential vitamins and minerals that can help regulate blood sugar levels, strengthen bones and lower the risk of diabetes. They may even assist with weight loss!
Dairy products are high in calcium and vitamin D, but also contain lactose – a sugar that may wreak havoc on your digestive system if you have lactose intolerance. As such, some people opt to avoid dairy altogether or limit their consumption to only low-fat options.
Diabetics should opt for milk with zero to low carbs, as this won’t cause an abrupt spike in their blood glucose readings.
