7 diabetes-friendly foods to consume

7 diabetes-friendly foods to consume

Diabetes is a metabolic disease that affects how your body uses blood sugar or glucose. For individuals with diabetes, managing blood sugar levels is critical to maintaining overall health and preventing complications. A key method to regulate blood sugar levels is by maintaining a healthy diet. If you have diabetes, here are seven foods you can consume.

Non-Starchy Vegetables

Non-starchy vegetables, such as broccoli, cauliflower, spinach, kale, and peppers, are good food choices for diabetics. These vegetables are high in fiber and low in carbohydrates, which means they won’t cause a significant increase in blood sugar levels. Some studies have suggested that eating a diet high in non-starchy vegetables can help lower blood sugar levels in individuals with diabetes.

Whole Grains

Whole grains, such as brown rice, quinoa, and whole wheat bread, are a great source of fiber and can help regulate blood sugar levels. Unlike refined grains, from which fiber and other nutrients are stripped, whole grains digest more slowly. Thus, they won’t cause a spike in blood sugar levels. Additionally, whole grains improve insulin sensitivity, which is vital for individuals with diabetes.

Lean Proteins

Lean proteins, such as chicken, fish, and tofu, are vital for individuals with diabetes because they don’t contain carbohydrates that are directly responsible for spikes in blood sugar levels in the body. Additionally, protein can help slow the absorption of carbohydrates, which helps prevent spikes in blood sugar. However, it’s important to choose lean sources of protein, as high-fat meats can increase the risk of heart disease, which is a common complication of diabetes.

Nuts and Seeds

Nuts and seeds, such as almonds, walnuts, and chia seeds, are good sources of healthy fats, protein, and fiber. Studies have suggested that eating nuts and seeds can help improve blood sugar control and reduce the risk of heart disease in individuals with diabetes. However, it’s vital to eat these foods in moderation, as they are high in calories.

Low-Fat Dairy

Low-fat dairy products, such as yogurt and milk, are good choices for diabetics because they are low in carbohydrates and provide calcium and vitamin D. Some studies have shown that low-fat dairy products also help improve insulin sensitivity and can reduce the risk of heart disease.

Fruits

Fruits are a great source of vitamins, minerals, and fiber, but some fruits are higher in sugar than others. For individuals with diabetes, it’s important to choose fruits that are low in sugar and high on fiber, such as berries, apples, and citrus fruits. However, it is vital to eat fruit in moderation. Too much fruit can cause a spike in blood sugar.

Legumes

Legumes, such as lentils, chickpeas, and kidney beans, are a great source of protein and fiber, and they have a low glycemic index, which means they won’t cause a significant increase in blood sugar levels. Legumes are also proven to be good agents that help control blood sugar levels in the body. They can also reduce the risk of heart disease in people with diabetes.