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Food Choices for Diabetics 

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One of the toughest things is figuring out the beneficial foods that help manage diabetes and it is important to eat foods that help improve the condition. Since people who are diabetic have too much blood sugar due to the inefficiency of insulin hormone to work properly, so it is important to include foods that don’t lead to a sudden spike in sugar levels.

The best foods for diabetes are as follows:-

1. Fatty Fish 

Fish eaters get enough good fat or omega 3 fatty acids in their diet, which have heart-protective properties. DHA and EPA help protect the cells that line blood vessels, reduce inflammation and promotes better health. Also, being a great source of protein, it helps provide with better satiety feeling and a better metabolic rate. Example salmon, mackerel, tuna, etc.

2. Eggs 

Eggs are one of the healthiest food, an excellent source of protein and other important nutrients. It helps improve risk factors for heart disease, promote good blood sugar levels and protect eye health.

3. Seeds 

Chia seeds, basil seeds offer a good amount of fibre, do not raise blood sugar levels and may lore the sugar levels by slowing down the rate of gut mobility, thus helps in stabilising sugar levels.

Other seeds like sunflower seeds, pumpkin seeds, flaxseeds are also beneficial.

4. Curd 

It has shown to improve blood sugar levels, it is rich in probiotics which helps improve better gut health and may lead to improved body composition as it is believed that the calcium content along with CLA (Conjugated linolic acid) may play a role.

5. Nuts 

Adding nuts to the diet can help improve nutrients and they’re low in digestible carbs which help reduce blood sugar, insulin and LDL levels.

6. Include avocado spreads and nut butter 

The use of nut butter or avocado spread over a toast helps lower the glycemic load of a food item. (higher the glycemic load, higher are the chances of fluctuations in sugar levels).

7. Green leafy vegetables

Including green leafy vegetables like fenugreek leaves, spinach, amaranth leaves help to provide fibre, nutrients and are low in glycemic index and therefore, help improve the diet.

8. Fruits 

Fruits like Jamun, apples, berries, cherries, grapefruits, citrus fruits, papaya are beneficial for health that helps to normalise blood sugar and fight inflammation as well. They are packed with fibre, vitamins, minerals and antioxidants, low in glycemic index and should be a part of the diet.

9. Bitter-gourd 

It can be consumed in the form of juice or can be taken as a vegetable eaten along with wholegrain chappati.

10. Sprouted legumes and beans 

When legumes like moong dal, chickpea, black channa are sprouted, the amount of vitamin B6, B12 and vitamin C content increases. Also, beans like kidney beans, soybeans, cowpea beans offer good protein, nutrients and are low in glycemic index.

To conclude, choosing to eat foods that offer protein, fibre and micronutrients and are low in glycemic index is one of the dietary approaches, amount of calories one needs to consume and the distribution of calories is another aspect in dietary management.

REFERENCES 

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