For those living with diabetes, one of the crucial things is to always watch out for your blood glucose, blood pressure, and cholesterol levels. A healthy diet, in addition to exercise, is an effective way to manage these indicators and helps to reduce the risks of diabetes complications like heart disease.
Some tips on a diabetes diet include:
- Choose healthier carbohydrates like whole grain, fruits, and vegetables, and control the portion size.
- Consume less salt to reduce your risk of high blood pressure – avoid pre-packaged food and try to cook or at least check the labels.
- Reduce the intake of red meat and processed meat, like ham, bacon, sausages, beef, and lamb.
- Take more fruits and vegetables.
- Choose healthier fats – avoid saturated fats, and reduce the amount of oil used in dishes.
Foods to Include in Your Diabetes Diet
- Leafy Greens
Leafy green veggies, which are low in calories but high in nutrients, are high in vitamins C and antioxidants, which protect your heart and eyes.
- Avocados
Avocados are another must-have in your diet – they have less than 1g of sugar and improve your food intake overall. Avocados may also help to prevent diabetes, by reducing insulin resistance.
- Eggs
Eggs keep you full for longer, and may improve risk factors for heart disease and boost insulin sensitivity, and even protect eye health.
- Chia Seeds
Great for those with diabetes, chia seeds help to maintain blood sugar levels. They also contain high amounts of fiber, which may help you lose weight.
- Beans
Beans are affordable, nutritious, and have a low glycemic index. This makes them a healthy option for people with diabetes.
- Greek Yogurt
Low in carbs and high in protein, yogurt helps with weight management. It can also promote healthy blood sugar levels and reduce risk factors for heart disease.
- Nuts
Nuts are a healthy addition to a balanced diet since they’re low in carbs and high in fiber. Nuts can help reduce blood sugar and LDL (bad) cholesterol levels.
- Broccoli
Low calorie, low carbs, and high in nutrients, broccoli is loaded with healthy plant compounds that may help protect against various diseases.
- Extra Virgin Olive Oil
Containing oleic acid, extra virgin olive oil has benefits for blood pressure and heart health.
- Flaxseeds
Flaxseeds may help reduce inflammation and lower heart disease risk. Add it to your diet to decrease blood sugar levels, and improve insulin sensitivity.
- Strawberries
Strawberries are low-sugar fruits with strong anti-inflammatory properties and may help improve insulin resistance.
- Garlic
Garlic lowers blood sugar, inflammation, LDL cholesterol, and blood pressure in people with diabetes.
- Squash
Low in calories and with a low glycemic index, summer and winter squash contain beneficial antioxidants and may help lower blood sugar.
- Shirataki Noodles
The glucomannan in shirataki noodles promotes feelings of fullness, which helps to improve blood sugar management and cholesterol levels.
Manage your diet well, especially for the elderly, to control blood sugar and reduce the risk of serious diseases.
