5 Diabetic-friendly foods to always have in your kitchen
When you have type 2 diabetes, what you eat can help you control your blood sugar, stave off hunger, and feel full longer. However, this is not a secret that having a well-stocked kitchen makes it simpler to eat healthily. But what must you keep on hand if you have diabetes?
Thinking about what foods you need to limit, such as cakes or sweets, could make you feel deprived. Rather, it is better to focus on the various delicious, good-for-you foods that you can add to your diet that can truly help manage your blood sugar.
There are different types of diabetes, and no two people with diabetes are the same. So there isn’t a one-size-fits-all ‘diabetes diet’ for everyone with diabetes But we’ve come up with foods that deserve to be in your kitchen always if you are suffering from diabetes:
Whole Grains
Think of brown rice, quinoa, millets, or barley. Though they are high in carbohydrates, whole grains are also rich in fiber, which digests at a slower pace compared to low-fiber refined carbohydrates (such as white bread).
In turn, they will have less of an impact on your blood sugar.
Keep a watch on your portions, though. When eating any whole grain, it is critical to realize one serving [about 1/3 cooked cup] is equal to 15 grams of carbohydrates.
Eggs
Whether you prefer them scrambled, poached, or hard-boiled, one thing is certain eggs are protein powerhouses that can assist weight loss by stabilizing blood sugar levels and suppressing hunger.
That is good news if you have diabetes, since losing weight could help improve your blood glucose and even make it possible to reduce back on your medications.
Fatty Fish
People having type 2 diabetes are nearly four times more likely to die of heart disease than those without T2D, as per the American Heart Association.
The good thing is that a diet high in omega-3-packed fish such as salmon, sardines, mackerel, tuna, etc. may reduce the risk of heart disease and stave off inflammation.
Leafy Greens
Leafy greens such as spinach, mustard, Methi are low in calories and carbohydrates but full of nutrition, making them a smart staple for people with diabetes as well as those with pre-diabetes, too.
“Green leafy vegetables could reduce type 2 diabetes risk because of their high concentrations of polyphenols and vitamin C, both of them have antioxidant properties, besides also rich in magnesium, a mineral that has been shown to help fight insulin resistance.
Beans
Keep a cupboard filled with black beans and chickpeas, as well as fast-cooking options such as lentils. The fiber and protein in beans assist keep your blood sugar stable.
Being more physically active goes hand in hand with eating healthier. It can help you manage your diabetes and also reduce your risk of heart problems. This is because it increases the amount of glucose used by your muscles and helps the body use insulin more efficiently.
Try to aim for at least 150 minutes of moderate intensity activity a week. This is any activity that raises your heart rate, makes you breathe faster and feel warmer. You should still be able to talk and only be slightly out of breath. And you don’t have to do all 150 minutes in one go. Break it down into bite-size chunks of 10 minutes throughout the week or 30 minutes 5 times a week.
References-
- https://pubmed.ncbi.nlm.nih.gov/23089999/
- https://www.webmd.com/diabetes/diabetic-diet-6-foods-control-blood-sugar
- https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity
- https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/10-ways-to-eat-well-with-diabetes
