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Sugar is a type of carbohydrate and carbs are responsible for increasing the blood sugar. As a diabetes sufferer, ensure that you keep an eye on your carbs intake.
Consume foods high in fibre as the body does not digest the fibre,hence the blood sugar isn’t affected, but fibre makes you feel full and helps in digestion. You can get fibre by eating plenty of fruits, vegetables and whole-grain foods. The skin of the fruits is where the fibre is loaded, so where ever possible, have the fruit/vegetable with the skin intact. Women require at least 25 grams of fiber a day; men need at least 38 grams a day.
Don’t reach out for anything merely because it says “sugar-free” as these could be loaded with carbohydrates which could impact your blood sugar levels as much as sugar laden foods. Many sugar-free products contain sorbitol which are high in carbs. Always check the labels for nutritional information.
As a diabetic, you don’t need to completely give up on carbs but choose the relatively healthier ones. Skip white bread made of refined flour which is stripped of nutrients and fibre and has only carbs which causes the blood sugar to spike; ditto with white pasta and white rice.
Sweet potatoes are a good source of vitamins, potassium, and fiber and don’t raise the blood sugar like white potatoes do.
Berries are high in fibre and nutrients and have low carbs. Greek yoghurt, eggs, beans are also some great snacking options. Greek yogurt is high in protein and low in carbs and is also an excellent source of probiotics which helps in healthy digestion and helps manage diabetes.
High Glycemic Index (GI) foods rapidly affect blood sugar, while low GI foods have a slow digestion and absorption, and produce a more gradual rise in blood sugar. Below 55 is considered low GI. So the lower it is, the better and the higher it is, the faster it affects blood sugar..
Include non-starchy foods like leafy vegetables, green beans and peppers as against corn or white potatoes. Artichoke, broccoli, cabbage, asparagus, eggplant, carrots, okra, baby corn, leeks, mushrooms, tomatoes, green peppers, onions, bean sprouts, Brussels sprouts, cauliflower, cucumber and greens are some great non-starchy vegetables that you can consume generously.
Diabetics are at a high risk of cardiovascular diseases and need to keep a check on their salt intake. Limit your salt intake and avoid processed and canned foods. Have no more than 2300 mg of sodium per day which is the recommended amount.
Include whole grains in your diet like oats, muesli, brown rice, wholewheat pasta and skip their refined counterparts. Amaranth, buckwheat, quinoa,millet and bulgur are other great options.
Blueberries contain both insoluble and soluble fiber which improves blood sugar control. In a study by the USDA, people who consumed 2 ½ cups of wild blueberry juice per day for 12 weeks lowered their blood glucose levels. Blueberries contain anthocyanins which is a natural chemical that stimulates the release of adiponectin, a hormone that regulates blood glucose levels.
Wild salmon, mackerel, sardines and tuna are full of healthy omega - 3 fatty acids which have anti-inflammatory properties and are very good for the heart too. The American Diabetes Association(ADA) recommends having oily fish at least two times per week.
Include nuts in your diet as they reduce the bad cholesterol and are nutritionally rich. Apply moderation.
Limit your intake of saturated and avoid trans fats. Animal proteins such as beef, sausage, hot dogs and bacon contain saturated fats. Trans fats are found in processed snacks and baked goods.
Supplement your diet with flaxseed. In a study reported in the Journal of Dietary Supplements, researchers found that when people with type 2 diabetes supplemented their diets with ground flaxseed, fasting blood glucose levels decreased 19.7%, total cholesterol decreased more than 14.3%, triglycerides lowered 1.5%, and low-density LDL (bad) cholesterol declined 21.8%.
