Diabetes is a chronic disease that needs to be taken care of at the earliest. Diabetes can be managed with diet and exercise. There are researches going on to prove that diabetes can be reversed too. In this era where there are plenty of information as to eating and exercise guide for people with diabetes, why don’t we follow the advises of the experts to make our life easier.
Now there are plenty of food choices that are healthy for you and there are several methods of cooking to make it tastier. Gone are the days where people thought that dieting and healthy eating meant eating boiled vegetables. This is an era of raw foods, vegetables and beans tasting like meat; a bowl of choicest fruits from around the world for your dessert. So here is a list of some super foods for your diabetes.
List of Good Foods for Diabetes
Whole grains contain cereal germ, endosperm and bran. Whole grains wheat, brown rice, millet, oats, barley, quinoa etc. Whole grains lead to lower fasting insulin concentrations. Whole grains have been found to increase insulin sensitivity. Whole grains reduce LDL and triglycerides as well. Whole grains are an excellent source of complex carbohydrates and dietary fibre as well. You could go for whole grain bread and pastas, deliciously prepared oatmeals, barley soups, several recipes with quinoa etc.
A salad with freshly cut vegetables without heavy dressings is a complete meal by itself. Vegetables are full of vitamins, minerals, phytochemicals and soluble fibre. They are so low in carbohydrates and fats, that they are an excellent super diabetic food is in no doubt. Go for mainly the non- starchy varieties.
Asparagus, artichokes, brussel sprouts, cabbages, cauliflower, mushrooms, bell peppers, carrots, french beans, tomatoes, green leafy vegetables etc. Fill your plate with a variety of colour.
Many diabetics avoid eating fruits because they have sugar. But there are several fruits that diabetics can eat without worrying about their blood sugar levels. Fibre rich fruits are the choice for diabetics. This would include the berries, apples, pomegranate, passion fruit, pears, kiwi etc.
It is best to eat fruits with high fructose and high fructose to glucose ratios. Fructose does not require insulin. But fruits rich in glucose and sucrose are best limited. These would include water melons, dates, pineapples, oranges, grapes etc. Fruits are rich in vitamins, minerals and anti oxidants. Fruits are good choices for desserts and sweeteners.
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Legumes include several variety of beans and lentils. Legumes have very low glycaemic index and resistant starch. They have several vitamins and minerals especially important for the management of diabetes like calcium, magnesium, zinc, vitamin B etc. You could make a black bean burger instead of a beef burger.
Toss them with salads, mix them with soups or puree them into dips. Or cook the way like the Indian dal curries with vegetables of your choice. Legumes are definitely a super food for diabetes.
Fish are also good for diabetics. Go for fish rich in omega 3 fatty acids. This would include tuna, salmon, sardines, mackerel etc. These are good for your heart as well. Fish contain plenty of minerals. It is also an excellent source of lean protein for diabetics. Cook them by grilling, baking etc. Avoid deep frying.
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