Although diabetes cases are on the rise, the good news is that some cases can be reversed and even be entirely preventable. However, taking steps to control and prevent diabetes does not necessarily mean living in deprivation. A well-balanced, healthy diet is all it takes to ensure that the blood sugar level in your body is at safe, healthy levels. Making the healthy drink and food choices are the key if you want to manage diabetes. This article outlines the best diets that a diabetic person should form a habit of taking to ensure that their diabetes is always at manageable levels.
Your body greatly needs carbohydrates. One of the symptoms of diabetes is feelings of fatigue. Starches and carbs give your body the much-needed energy it requires to fight these feelings of fatigue. The recommended starches include:
- Whole grains such as amaranth, millet, quinoa, oatmeal and brown rice.
- Sweet potatoes; baked or roasted.
Products entirely made of whole grains with very little to no sugar in it. You should avoid processed grain products such as white bread, white rice or French fries as they contain an unhealthy amount of sugars which may cause your blood-sugar level to skyrocket.
Vegetables are rich in fiber. They also contain very little amounts of salt or fat. Be sure to try different colors; orange or red (red peppers and carrots), dark greens, purple (eggplants) and whites (onions) are great choices. If you decide to take them in their juiced form, 2.5 cups of vegetable juice per day are the recommended amount. The recommended vegetables for diabetic patients include:
- Fresh vegetables such as tomatoes. They can be eaten raw, grilled or slightly steamed.
- Greens such as arugula, spinach, and kales. Although the iceberg lettuce is a wonderful vegetable, it is not highly recommended for people with diabetes because of its low content of nutrients.
- Unsalted canned and low sodium vegetables.
Fruits are rich in fiber, minerals, vitamins and carbohydrates. These are very key nutrients in the management of diabetes. Fruits have low sodium and fat content. The best choices should be:
- Fresh fruits such as oranges, passion, and pawpaw.
- Low-sugar jam, sugar-free or preserves.
- Apple-sauce which is free from artificial sugars.
Foods rich in proteins
Form a habit of regularly eating unsweetened yogurt, cheese, milk, beans, and eggs. Other high-quality protein foods include organic free-range turkey or chicken, shellfish, and fish.
Foods rich in essential oils
Regular intake of fish oils and olive oils goes a long way in controlling diabetes. Foods such as whole milk dairy, flax seeds, avocado and raw nuts such as coconuts and groundnuts should also be part of your diet.