- Know your carbohydrates: In eating carbohydrates, better stay away from processed white flour-based products with high sugar contents because these kinds are known to absorb sugar quickly resulting to sudden increase in your glucose levels. Complex carbohydrates are healthy because they slow down digestion and absorption of sugar in the body.
- Whole grains: Whole grains like oats, brown rice and cereals are known to be good in regulating blood sugar levels. They are healthy as well because they are rich in vitamins, minerals, fiber and phytochemicals.
- Pulses and legumes: These options are low in fat and have no cholesterol and trans-fat. They are good in regulating blood sugar levels and surprisingly have good effects on your lipid profile. They can also help in reducing your weight despite protein contents.
- Eat more vegetables: Vegetables have low calories and carbohydrates reason why it is best for diabetics. Bittergourd, tomatoes, spinach, garlic and cucumber can be added to any meal. Experts advised intake of vegetables at 3-5 servings per day which is equivalent to ½ cup cooked or 1 cup raw veggies.
- Fruits: When we say fruits, canned and bottled are not included because these are containing high doses of sugar. You need to take fresh fruits in moderation to avoid sudden increase of glucose in the blood. They are rich in vitamins, minerals, antioxidants and phytonutrients and must be consumed in-between meals as a snack. Papaya, watermelon and berries are good choices for diabetics because they have high contents of water. Gooseberry is one famous fruit from India and is known to be good not only in diabetes but in boosting immunity and cleansing the liver too.
- Dairy products: Milk has a correct combination of carbohydrates and proteins that are good in battling diabetes. They also contain calcium which is an essential nutrient in the body. Milk and yogurt can be consumed daily.
- Protein: Protein is needed in the body because it helps absorb vitamin A, B, zinc and iron. Meat, fish and chicken are the common sources but for diabetics, chicken breast and fish are better options since they contain low levels of calories. Avoid eating processed meat because they contain high levels of salt.
- Nuts and seeds: Nuts and seeds when eaten in moderation can be very beneficial to diabetics. They are responsible in making the heart’s artery walls more flexible preventing formation of blood clots. They are also rich in unsaturated fats, omega 3 and fiber which can be helpful in controlling blood sugar levels.
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