Eating The Right Foods Is At The Root Of Managing Diabetes

Individuals with diabetes are at a higher risk of developing heart disease, especially individuals with type 2 diabetes. The risk of stroke is also twice as high in these people. This means lifestyle disorders like diabetes can no longer be overlooked and appropriate steps should be taken to keep the blood sugar levels in check. A good place to start is diet- this blog will talk about some of the best foods to manage diabetes, which can help ward off health complications which individuals with high blood glucose levels are at an increased risk of.

Here’s what a diabetic’s diet looks like:

1.      Foods that are great sources of carbohydrates, such as vegetables, fruits, whole grains like oats and brown rice, nonfat or low fat dairy, such as milk, unsweetened yogurt and cheese.

2.      A lower intake of red and processed meat. Some good alternatives could be eggs, fish (salmon, tuna- contains the heart-healthy omega-3 fatty acids), unsalted nuts, chicken, and beans and lentils.

3.      A higher intake of fruits including berries, oranges, apples, grapes and bananas, and vegetables, such as carrots, broccoli, tomatoes and green peas.

4.      Check food labels to make healthy choices. Learning how to read food labels will help you choose foods with less salt. High sodium consumption can cause a spike in blood pressure. For diabetics, they are already at a greater risk of these conditions.

5.      Consumption of alcohol in moderate amounts in an effort to cut your calorie intake that alcohol has in abundance.

6.      Replacement of sugary and energy drinks with plain milk, water and tea without sugar. You will basically cut down on added sugar through this, which is one of the most effective ways to manage blood sugar levels.

7.      Be wise with your selection of snacks, which should include fruits and vegetables, unsalted nuts instead of the unhealthy chips, chocolates and biscuits.

8.      A big NO to foods high in the unhealthy saturated fats, for example, butter, shortening, red and processed meat, and pastries and cakes.

9.      Ensuring to get your fill of vital minerals and vitamins, which should only come from foods rather than supplements (that you should only take in consultation with your doctor). Make sure to eat an array of foods from all food groups, including fruits, vegetables, grains, protein (fish, eggs, lean meat), and dairy.

Alongside eating healthy, physical activity should be a part of your daily routine. Aim for 30 minutes of exercise 5 days a week.

Top foods to keep diabetes well-managed:

1.      Avocados

2.      Fatty fish (salmon, tuna, herring)

3.      Chia seeds

4.      Leafy greens (kale, spinach)

5.      Nuts (almonds, cashews, pistachios, walnuts)

6.      Beans

7.      Flaxseeds

8.      Broccoli

9.      Strawberries

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