A diet rich in vegetables, fruits, and proteins can have many benefits for people with diabetes.
Balancing certain foods can help maintain health, improve overall well-being, and prevent future complications.
A professional doctor or dietitian can work with people who have type 1 diabetes or type 2 diabetes to find the most beneficial food choices that work for them.
People with diabetes can learn to balance meals and make healthy food choices while still including the foods they enjoy.
Both sugary and starchy carbohydrates can raise blood sugar levels, but people can choose to include these foods in the right portions as part of a balanced meal plan.
It is very important to monitor the total amount of carbohydrates in a meal. Carbohydrate needs will vary based on many factors. Including a person’s activity levels and medications, such as insulin.
A dietitian can recommend specific carbohydrate guidelines to best meet a person’s needs. However, as a general rule, people should try to follow the doctor’s guidelines and include no more than a quarter plate of starchy carbs in one meal.
For people who have diabetes, the key to a beneficial diet, according to the American Diabetes Association (ADA), is as follows:
Include fruits and vegetables.
Eat lean protein.
Choose foods with less added sugar.
Avoid trans fats.
- Green Vegetables
Green leafy vegetables are full of essential vitamins, minerals, and nutrients. They also have minimal impact on blood sugar levels.
Leafy greens, including spinach and kale, are a source of potassium, vitamin A, and calcium. They also provide protein and fiber.
Researchers say that eating green leafy vegetables are very helpful for people with diabetes because they have many antioxidants.
- Whole Grains
Whole grains contain high levels of fiber and more nutrients than refined white grains.
Eating a diet high in fiber is important for people with diabetes because fiber slows down the digestion process. Slower absorption of nutrients helps keep blood sugar levels stable.
Whole grains are lower on the glycemic index (GI) scale than white bread and rice. This means that they have less of an impact on blood sugar.
- Fatty Fish
Fatty fish is a healthful addition to any diet. Fatty fish contains important omega-3 fatty acids (EPA) and (DHA).
People need a certain amount of healthful fats to keep their body functioning and to promote heart and brain health.
The ADA report that a diet high in polyunsaturated and monounsaturated fats can improve blood sugar control and blood lipids in people with diabetes.
- Beans
People can try adding kidney beans to a healthful salad.
Beans are an excellent food option for people with diabetes. They are a source of plant-based protein, and they can satisfy their appetite while helping people reduce their carbohydrate intake.
Beans are also low on the GI scale and are better for blood sugar regulation than many other starchy foods.
Also, beans may help people manage their blood sugar levels. They are a complex carbohydrate, so the body digests them slower than it does other carbohydrates.
Eating beans can also help with weight loss and could help regulate a person’s blood pressure and cholesterol.
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