Your food choices make a difference when you’ve got diabetes. Some are better than others. Nothing is completely off-limits. Even items that are the worst foods could be occasional treats — in tiny amounts. But they won’t be nutritious, and it’s simplest to control your diabetes if you mainly stick to the fair options. Below is the list of foods to eat if you have diabetes. It’s important to manage your diabetes.
List of Foods to Eat If you have Diabetes
Whole grains
Your body needs carbs. But you want to choose wisely. Use this list as a guide.
Food to eat
- Whole grains, such as oatmeal, quinoa, millet, brown rice or amaranth
- Baked sweet potato
- Items cooked with whole grains and less sugar
Vegetables
Load up! You’ll get plenty of fiber and very little fat or salt (unless you add them). Note that potatoes and corn count as carbs.
Best Choices
- Fresh veggies, eaten raw or steamed, roasted, or grilled
- Plain frozen vegetables, lightly steamed
- Greens such as kale, spinach, and arugula.
- Low sodium or unsalted canned vegetables
Go for dark greens, red or orange ( carrots or red peppers), whites (onions) and even purple (eggplants). It is recommend 2.5 cups of veggies per day.
Fruits
They give you carbohydrates, vitamins, minerals, and fiber. Fruits are low in fats and salt. But contains more carbs than vegetables do.
Best Choices- Fresh fruit, clean frozen fruit or fruit canned without added sugar, Sugar-free or low-sugar jam or preserves, No-sugar-added applesauce
Fruits to eat
- Apples.
- avocados.
- bananas.
- berries.
- cherries.
- grapefruit.
- grapes.
- kiwi fruit.
Protein
You have lots of choices, including chicken, beef, fish, pork, turkey, seafood, beans, cheese, eggs, nuts, and tofu.
Best Choices
The American Diabetes Association lists these as the top options:
- Plant-based proteins such as nut,seeds, beans or tofu
- Fish and seafood
- Chicken and other poultry
- Eggs and low-fat dairy
If you opt for meat, keep it low in fat. Trim the skin off of poultry.
Try to add some plant-based protein from beans, nuts, or tofu, even if you’re not a vegetarian or vegan. They are nutritious and fiber-rich.
Dairy Products
Keep it low in fat. If you want to splash, keep your portion small.
Best Choices
- Low fat or skim milk
- Or Low-fat yogurt
- Low-fat cottage cheese
- Low-fat or nonfat sour cream
Fats, Oils, and Sweets
They’re tough to resist. But it’s effortless to get too much and gain weight, which makes it harder to manage your diabetes.
Food to eat
- Natural sources of fats, such as nuts, seeds, or avocados (high in calories, so keep portions small)
- Foods providing omega-3 fatty acids, such as salmon, tuna, or mackerel
- Plant-based oils, such as olive, grapeseed, or canola oils
Drinks
When you sip on a favorite drink, you may get more calories, sugar, salt, or fat than you bargained for. Read the nutritional facts so you know what’s in a serving.
- Unflavored water or flavored sparkling water
- Sugar-free tea with or without a slice of lemon
- Light beer, minimal amounts of wine, or non-fruity mixed drinks
- Coffee, black or with combined with low-fat milk and sugar substitute
Diabetes-Friendly Recipes
The uncomplicated way to make sure you have healthy breakfasts to choose from is by meal prepping. Here are a few diabetes-friendly easy and simple recipes:
- Bitter Gourd Juice
- Berry Smoothie
- Dahi Bhindi
- Sweet Potato-Black Bean Burger
- Tomato-Cheddar Cheese Toast
When diabetes is not controlled right, it increases your risk for several serious diseases. But consuming foods that help keep blood sugar, insulin, and inflammation manageable can dramatically reduce your risk for complications.
Just recollect, although these foods may help manage blood sugar, the most important factor in healthy blood sugar management is following an overall nutritious, balanced diet.
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