Diabetes or prediabetes people should have a healthy eating plan. Being unhealthy and eating extra calories and fat increases blood glucose levels. Therefore the choice of foods for diabetics matters a lot. A healthy eating plan with appropriate foods can help control blood glucose levels. The American Diabetes Association advises you to read the nutrition facts of any food product you purchase and eat. Focus on how much carbohydrates and calories are in a particular food. Here is a list of foods for diabetic people.
Best foods for diabetics
1. Starch containing foods
Every person needs carbohydrates, but choosing foods for diabetics is crucial. Choose whole grains such as oatmeal, quinoa, millet, brown rice, or food products prepared with whole grains with little sugar. Whole grains or foods containing high fiber levels slow down digestion. Slow digestion means slower absorption of nutrients in the body, which helps to keep blood sugar levels stable.
Foods to avoid with type 2 diabetes
- White bread
- French fries
- Processed grains such as white rice
- White flour tortillas
2. Vegetables
Vegetables are important sources of fiber and vitamins. Leafy vegetables contain blood sugar-friendly magnesium and fiber. Therefore, leafy greens such as swiss chard and spinach are the best for diabetic people. Similarly, non-starchy vegetables such as broccoli, peppers, tomatoes, and carrots contain fewer calories than starch-containing foods.
Foods to avoid with type 2 diabetes
- Vegetables cooked with cheese, butter
- Pickels with high salts
- Canned vegetables with high sodium
3. Oatmeal
Oatmeal is a popular breakfast and is rich in soluble fiber. When we mix oatmeal with water, there is the formation of paste. When we consume oatmeal, there is the formation of a gummy barrier which takes a long time to digest the carbohydrates and reach into the blood. Including oatmeal in your diet help to manage diabetes. It may help to
- Regulate blood sugar
- Lower cholesterol
- It contains high fiber, which helps in weight management.
- Regulate digestion
4. Beans
Beans such as black, pinto, kidney, black-eyed, lima, and navy beans are excellent for diabetic people. They are rich in vitamins and minerals. In addition, they are full of high fiber and contain low calories, which is very important to include in the diabetic diet.
Beans contain soluble and insoluble fibers, which can lower blood cholesterol levels and help digestion. The presence of insoluble fibers may help to reduce hunger between meals. Complex carbohydrates in the beans can prevent rising sugar levels in the blood after the meal.
Beans are rich in protein, zinc, phosphorus, magnesium, potassium, and calcium. The presence of these nutrients in your regular diet can make you healthy.
Dried beans are always a better choice than canned. Canned beans may contain high sodium, which is unsuitable for our health. Before buying canned beans, ensure no salt is added or very minimal.
5. Berries
Cranberries, strawberries, blueberries, raspberries, and blackberries are dietary berries that are found in different parts of the world. They are low in carbohydrates, fat, and calories but high in fiber. Berries are rich sources of several phytochemicals and nutrients. The presence of those nutrients and phytochemicals can reduce the risk of chronic diseases, including diabetes.
People can consume barriers in several forms, such as dried fruits, juices, powder, whole fruits, and frozen. The berries mentioned in our diet may help glucose processing and insulin sensitivity. Berries have a low glycemic index, so consuming berries may help maintain glucose levels in the blood. They prevent rising blood glucose levels quickly after the meal. However, more research is still ongoing in different parts of the world.
6. Citrus fruits
Citrus fruits contain fiber, vitamin C, folate, antioxidants, and potassium. They are listed as a superfood for diabetes people and highly recommend by American Diabetes Association. Major citrus fruits are orange, lemon, lime, and grapefruits.
The fiber in citrus fruits takes a long time to digest after consuming it. Slow digestion means slowly releasing sugar into the blood, which can stabilize blood glucose. Citrus fruits do not have a high glycemic index, which means they metabolize slowly and may help to maintain blood glucose levels. Consuming raw fruits is recommended as compared to drinking juice.
Summary
Diabetes or prediabetes people should have a healthy eating plan. Therefore the choice of foods for diabetics matters a lot. The American Diabetes Association advises you to read the nutrition facts of any food product you purchase and eat. Focus on how much carbohydrates and calories are in a particular food. Here is a list of foods for diabetic people. Whole grains, vegetables (broccoli, peppers, tomatoes, and carrots), oatmeal, beans, berries, and citrus fruits should include in the diabetic food chart.
