Following a balanced and a healthy diet is the basic to managing diabetes. Healthy and conscious eating, apart from keeping blood sugar levels in check, regulates cholesterol and blood pressure while putting off the sudden hunger pangs. Listed below are some of the foods that you should stock up on, should you want to manage this lifestyle disorder, the healthy way.
Be it kidney, garbanzo, pinto or black, beans are a great way for blood glucose control. Being replete with fiber, beans take a longer time to get digested, thus releasing blood sugar in low and controlled amounts in the body.
2. Seasonings (Salt Free)
Use flavored and spiced herbs to add a tangy twist to all your meals. Only make sure that you’re avoiding the ones packed with salt. Oregano, pepper flakes (red), cinnamon, garlic powder and turmeric are all great options in this regard.
3. Whole grains
Getting whole grains from the market can be a tedious task. This is because labels on the package can be misleading and thus it is advised to read the listed ingredients and find out if the following are present:
- Bulgur wheat
- Whole wheat
- Brown rice
- Whole rye
- Whole barley grains
- Buckwheat flour
- Wild rice
4. Healthy fats
Nuts are a powerhouse of healthy fats and fatty acids. However, they are packed with calories; hence, mind the portion sizes and buy the unsalted variants. You could mix an ounce of these with freshly chopped fruits or add them to the cereal of your choice to get your early morning fiber and protein boost. You could put peanut or almond butter on whole wheat bread for a healthy and quick lunch.
5. Lean meat
The thing about lean meat is that they are delicious and very healthy at the same time. Tuna and chicken fillets can be the perfect toppings for your morning soup, sandwich or salads. Have them cooked or not, they will never fail to please your palette.
6. Non-starchy veggies
Vegetables such as mushrooms, spinach, broccoli and peppers are densely packed with fiber, vitamins and minerals. These low calorie veggies have a low glycemic index, thus can easily fit in with your diet plan. One of the great alternatives for weight loss, you surely cannot overeat any of these vegetables.
7. Frozen vegetables
Frozen vegetables are as good as the fresh produce that come pre-peeled and sliced. Keeping a calorie check is also easier, considering the fact the ingredients and nutrition information are all listed on the package.
Berries are rich in fiber, antioxidants and vitamins. You can buy these frozen or fresh and use them as your breakfast toppings.
9. Citrus fruits
The pulp of grapefruits and oranges are good sources of fiber. It is always good to eat them whole rather than just drinking their juice.
10. Never skip your meals
Don’t think you can make up for lost carbs and nutrition by stacking up on food later in the day, without watching your portion sizes. This is because skipping your meals leaves the body wanting for calories and sugar, thus not letting it settle at a definite blood sugar range, rather forcing it to oscillate between healthy and high set points. The key to maintaining healthy blood sugar levels is spreading your diet across three proper meals in a day (as well as snacks, if you want to).
11. Don’t be inconsistent
Try not so skimp on one particular meal and then packing yourself dense with mindless portion sizes the next time you are at the table. Keeping your calorie intake stable and consistent on a regular basis positively impacts your blood sugar levels.
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