Going to buy your monthly groceries? How do you pick your foodstuff? Do you make it a point to read labels? Every time you go shopping, just remember that the items in your shopping cart can affect your health. So shop carefully and stay healthy. It is important that you buy foods that control diabetes and its complications. Junk and processed foods should be out of your shopping lists, especially if you are at high risk of type 1 diabetes and type 2 diabetes or already have high blood sugar levels.
Your main goal should be focused on keeping blood sugar levels well-controlled.
Keeping that in mind we have collated a list of some foods that control diabetes which along with some simple lifestyle changes can give you a healthy life. Take a look below.
Some Delectable Foods That Control Diabetes Include
Vegetables can add different colors, textures, and tastes to your meal. You can go for tasty low-carb vegetables like mushrooms, eggplant, tomatoes, bell peppers, brussels sprouts, sweet potatoes, etc. if you want to gain control over your high blood glucose levels and diabetes. These are the best foods that control diabetes. Include them in your diabetic diet plan in various ways – roast them in olive oil with seasoning agents like garlic or herbs, or eat raw with a low-fat dressing.
2. Leafy Greens
Leafy green vegetables are rich in nutrition and have low calories which makes them very suitable to include in your diet if you have diabetes. Veggies like spinach, kale, collard greens, broccoli, asparagus, etc. are rich in minerals, vitamin C, and omega 3-fatty acids which help to enhance insulin secretion and regulate blood sugar levels. These greens are easy to digest and contain a lot of fiber. They are a good source of antioxidants that prevent diabetic complications and maintain heart health and prevent macular degeneration of eyes.
Eggs are one of the high protein foods that are very healthy to be included in your eating plan. They are also an excellent source of protein and are very low in carbohydrates. Potassium provides support to the nerves and muscles. It also balances the amount of sodium in the body to prevent cardiovascular complications of diabetes. Eggs thus can make a good choice of foods that control diabetes and have the ability to keep you fuller for longer. Hard-boiled eggs are excellent for diabetes but, they are high in cholesterol so keep a check on your cardiac risks.
The rate of obesity and risk of type 2 diabetes has increased many folds across the world. Thus, substituting the white rice from your diet with barley will actually help you a lot in controlling diabetes. This whole grain will reduce blood glucose levels and helps in maintaining lower blood glucose levels. The secret lies in the abundant quantities of fiber present in barley. You can include barley meals like stews, salads, porridges, or soups in your diet to prevent diabetes.
5. Flax seeds
Flax seeds are one of the best foods that control diabetes and it has a lot of other health benefits too. They help in increasing insulin sensitivity in the cells and regulate blood sugar levels. This is because the insoluble fiber content in the seeds slower down the release of sugar into the bloodstream and thus keep diabetes under control. Flaxseeds also help prevent diabetic complications like stroke or coronary heart diseases due to high levels of omega-3 fatty acids present in them. They can be topped on all types of bread and ice-creams or added to cold breakfast cereal, sandwiches, and your favorite fruit-flavored yogurt.
6. Chia Seeds
Like flax seeds, chia seeds are also superfoods that control diabetes. They have very high amounts of dietary fiber and are low in digestible carbohydrates. The glutinous fiber present in these seeds slow down the passage of food from the stomach through the guts and is absorbed slowly into the bloodstream. This allows a slow release of glucose in the blood and maintains blood glucose levels. A healthy diet that includes chia seeds will help you maintain a healthy weight and lower your calorie intake.
7. Sweet Potatoes
If you have diabetes, but still have a sweet tooth and crave for sweet food, we know how hard it will be for you to resist your desires. To quench your cravings for sweets include sweet potatoes in your eating plan. They are low in carbohydrates as compared to potatoes and are also fiber-packed foods. They help your body to respond better to insulin. You can cook sweet potatoes as savory dishes or make desserts out of it. They just taste yummylicious in any form.
8. Fatty Fish
Fatty fish may not be foods that control diabetes directly but they contain a lot of healthy fats which are a major benefit for your heart. Many people with type 1 and type 2 diabetes tend to show cardiovascular complications. In such people, including fishes in your daily diet plays a major role to combat diabetic complications. Incorporate salmon, sardines, tuna, and mackerel in your diet.
All foods that are short of digestible carbs make a good choice to avoid a spike in blood sugar levels. Nuts are one of such foods that control diabetes. Regular consumption of nuts in your diet can reduce inflammation, bad cholesterol, and lower blood sugar levels effectively. People with type 2 diabetes have increased insulin levels, often linked to excessive weight; thus eating nuts can help lose weight and thereby sensitivity to insulin.
10. Oatmeal And Oat Bran
Oats have a low glycemic index (GI index) of 55 or lower which makes them a great choice of breakfast. These are less likely to spike your blood sugar levels throughout the day. Oats contain B-glucans and fiber that reduce glucose and improve insulin sensitivity after meals. They also aid in weight loss and reduce bad cholesterol.
A few lifestyle modifications and dietary control will help you avoid raising your blood sugar levels. Being diabetic does not mean you must not eat what you like. But you should definitely avoid a high-carb diet and include the above foods that control diabetes and its complications.
There a variety of lip-smacking snacks and recipes that you can try to make your food tasty with these ingredients.
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Let us know which your favorite foods are that help you keep your diabetes in check in the comment box below.
She is a pharmacist by education and working in the field of medical content development for more than 9 years. She has an excellent hold on medical content research and development and has produced valuable data for various pharmaceutical companies.