Eat Healthy Foods For Diabetes Control

Diabetes regulation and diet management go hand in hand. Diabetes can be controlled to a greater extent by losing weight and by eating healthy foods. Dietary management is not about cutting foods, but about

eating the right foods.

Healthy Foods For Diabetes

Eat the ‘Right’ Carbohydrates

Choose foods that contain complex carbohydrates so that they release energy slowly and restrict the immediate increase in the blood sugar levels. Complex carbohydrates are also often rich in fiber, so they help you stay full longer and provide lasting energy.

Whole grain foods, oats bran foods, multi grain foods, and brown rice are rich in fiber and complex carbohydrates. The key to blood sugar level management is to choose foods with low glycemic index (GI).

Choose Non Starchy Vegetables and High Sugar Fruits

Avoid consumption of starchy vegetables like potatoes, peas and corn and include more of green leafy vegetables. They aid the general health and help manage sugar levels.

Avoid high sugar fruits like bananas, mangoes and jack fruits. Include low GI fruits like cherries, apples, pears, papaya in your diet.

Choose Lean Meats

Choose lean meats like poultry, turkey over red meat and meat products. Include fish in your diet rather than sea food.

Avoid Fried and Processed Food

Opt to roast, bake or grill your meat rather than frying it.  Avoid fried snacks and try healthier options like sprouts salads, fruits salads, and green salads. Avoid salad dressing and mayonnaise. Choose eggless or low fat versions if you have to dress up your salads.

Avoid processed food and try to consume foods in the ‘least processed form’ like wheat kernel breads, whole wheat barley and millet foods. Stay away from ‘ready to cook’ meals and instant noodles.

Avoid Alcohol Consumption

Alcohols are high in GI count and manage to increase the blood sugar levels to dangerous level. If consumed in empty stomach, they will lead to hypoglycemia resulting in fainting spells, nausea and even coma in some cases.

Eat the ‘Right’ Fats

People with diabetes are more prone to heart diseases. So, care should be taken to avoid bad fats. Trans fats found in hydrogenated oils and saturated fats found in red meat, eggs whole fat dairy products are usually considered as bad fats. Fats of plant and fish origin which are unsaturated in nature are considered to be good fats. S,o include a lot of fish in your diet.

Use olive oil instead of vegetable oils. When cooking meat, take care to remove the visible fat segments in the meat.Nuts like almonds and walnuts are also a source of healthy fats and vitamin E. So,snack on them instead of fried foods.

Eat at the ‘Right’ Time and the ‘Right’ Amount

Eating at the right time is as important as choosing the right food. Instead of consuming 3 heavy meals and giving in to hunger pangs leading to snacking, eat 6 meals of small portions. Chew your food well, eat slowly and stop when you feel full. Avoid second helpings and overeating.