Eating a healthy diet full of fruits, vegetables, and healthy proteins can have significant benefits for those with diabetes. Consuming the correct nutrients can help control your blood sugar, stave off hunger, and feel full longer. It’s important to have foods you enjoy, so you feel satisfied eating the healthy options and avoid overeating with poor choices.
Creating a diet for diabetes is a balancing act of carbohydrates, fats, and proteins. By finding the best choices you can keep your blood sugar at target range and avoid big swings that can cause symptoms. Learn more about the best food options for diabetes.
Foods You Should Eat With Diabetes
Designing a healthy diet for diabetes means understanding how different foods affect your blood sugar. Foods that contain large amounts of Carbohydrates, such as bread, pasta, and grains are broken down into glucose in the blood faster than other types of food. These foods cause your blood sugar to rise, which can possibly lead to hyperglycemia.
Proteins and fats don’t have a direct impact on blood sugar, but they should be consumed in moderation to keep calories down to maintain a healthy weight. A variety of foods should be eaten to reach a good blood sugar level target, but foods high in carbohydrates should be monitored. It can be beneficial to count carbohydrates during meals to maintain good blood sugar levels.
Best and Worst Types of Foods For Diabetics
While building your plate of food there’s a helpful guideline to keep in mind. Half of your plate should be filled with non starchy vegetables. The rest of the plate should be finished with other healthy choices, such as whole grains, lean proteins, and nuts and seeds. A small portion of the plate should be fresh fruits and healthy fats.
Foods that should be avoided are sugary and processed carbohydrates, such as candy, chips, and soda. Artificial sweeteners can still have an effect on your blood sugar and even alter your bodies insulin response.
Healthy Food Options for Diabetes
For people who have diabetes, the key to a beneficial diet is:
- Include fruits and vegetables.
- Eat lean protein.
- Choose foods with less added sugar.
- Avoid trans fats.
Below is a list of some fruits, vegetables, and foods with less added sugar.
Green Leafy Vegetables
Leafy greens are great for getting your essential vitamins and minerals, such as potassium vitamin A, and calcium. They also add a great source of protein and fiber to your diet. These veggies can be helpful for people with diabetes because they have a high antioxidant content and starch digesting enzymes.
Juicing kale has even been shown to regulate blood sugar levels and help improve blood pressure. These greens can be added into your diet in salad, soups, juices, and dinners.
Green leafy vegetables include:
- collard greens
- bok choy
Certain types of fish have healthy fats like omega 3 and 6 fatty acids. These fats help with maintaining a healthy body function and promoting brain and heart health. A diet high in Omega 3s and 6s can improve blood sugar control in those with diabetes. The healthiest way to prepare fish is to bake, roast, or grill it. A plant-based option to fish is eating different types of seaweed and spirulina.
Eat these fish for healthy fats:
- albacore tuna
Beans are a great source of protein for people with diabetes. They satisfy the appetite, while reducing carbohydrate intake. Also, they are low on the GI scale, making for better blood sugar regulation. The body digests beans slower because they are a complex carbohydrate, helping manage blood sugar levels.
Beans can be used in many different ways, including chili, stew, salads, and substituted for a meat in dishes.
There is a wide range of beans for people to choose from, including:
- kidney beans
- pinto beans
- black beans
- navy beans
- adzuki beans
Other great food options are walnuts, chia seeds, sweet potatoes, citrus fruit, berries and probiotic yogurt.
The Victorian Assisted Living and Retirement Community
The Victorian is an assisted living and retirement community that makes living independently, while at the same time feeling safe and secure, a reality. We strive to provide the best quality of life for all residents including those suffering from loneliness and depression.
We offer a comprehensive activity program that includes both physical and social activities to encourage emotional well-being. Our staff is trained to assist those with depression. If you or a loved one are considering assisted living, contact The Victorian today to learn more about our services or tour our community.