Diabetes is a common but dangerous disease that is often seen in people around the world . Most elderly people are diagnosed with diabetes. As people grow older, their immune system slowly and steadily starts to decrease. Therefore, they come face to face with different types of diseases.
Diabetes is just like that. Though it is very common, we should never mistake it as not harmful. Diabetes affects us in many ways. If you are diagnosed with diabetes, then you should definitely maintain a healthy diet chart to keep your diabetes in control. And to do that, you must know which type of foods are best for diabetes patients. That is the actual motto of the article. You are going to get knowledgeable about foods that are good for diabetes.
Starting the article with the list of foods that are good for diabetes and explaining the reasons for each.
List of Good Foods For Diabetes
Whole grains are extremely beneficial for diabetes patients because they contain a variety of helpful nutrients. Many types of research and reports proved that whole grains are the reason for decreased risk of heart disease, stroke, and type 2 diabetes. Diabetes patients are recommended to choose whole grains over refined grains because it can help to maintain optimum blood sugar readings. Also, whole grains can promote bowel movements regularly and lower arteries – clogging cholesterol levels
Many people ask whether eggs are a good choice for diabetes patients or not. But according to the ‘American Diabetes Association,’ eggs are an excellent choice of foods for diabetes patients. The reason is that one large egg contains about half a gram of carbohydrates. Therefore, it is not going to raise your blood sugar. Be careful if you have cholesterol, though. Eggs are high in cholesterol.
Sweet Potatoes are a safe option to add to your diet if you have diabetes. Sweet potatoes are high in fiber and have a low glycemic index which can help you to control your blood sugar.
Fatty fish is an excellent choice for diabetics. If you are confused about which fatty fish to choose because there are many, then it is recommended that you should go for salmon, sardines, herring, anchovies, and mackerel. These particular types are very helpful in terms of reducing heart diseases, strokes, and diabetes, of course.
Many people consume avocado for diabetes. However, researches showed that avocado is not directly helpful for diabetes. Because avocados do not significantly impact blood sugar, avocados can be helpful because although they are low in carbs, they are high in fibers.
Beans are a regular go-to for diabetics. The American Diabetes Association suggested people add dried beans or no-sodium canned beans to meals each week.
If you love yogurt, then you can add Greek yogurt to your chart. Unsweetened yogurt can contain up to twice the protein and half the carbohydrate compared to regular yogurt, which is very good for diabetics. Choose low or nonfat Greek yogurt if you do not want to gain weight.
Blueberries, specifically berries, are an excellent choice for diabetes. Blueberries contain vitamins, antioxidants, minerals, and fiber.
Nuts such as almonds, walnuts, cashews, pistachios, and peanuts are very good for diabetes. However, you must avoid nuts coated in salt and sugar if you have diabetes. Such as chocolate-covered peanuts or honey-roasted cashews.
Cinnamon is good for diabetics. But anyone with liver disease or might likely to get a liver disease must avoid cinnamons.
Above, you can see the list of foods that are good for diabetes. But as you know, there is not only one type of diabetes. Type 1 and Type 2. For your own betterment, up next, you will see the list of foods that are good specifically for type 1 and type 2 diabetes and also for gestational diabetes.
Good Foods for Type 1 Diabetes
- Lean meat and poultry
- Beans and Lentils (black beans, kidney beans, pintos, and garbanzo beans)
- Low-fat dairy foods
- Nuts and Seeds (walnuts, Brazil nuts, almonds, hazelnuts, chia, hemp, pumpkin, sunflower seeds)
- Whole Grains (brown rice, whole wheat bread, whole grain pasta, oatmeal)
- Foods to avoid or limit
- Added sugars.
- White bread, pasta, and rice.
- Processed foods.
- Sugary breakfast cereals.
- Avoid consuming sweet foods.
- Juice drinks,
- Fried food items.
- Alcoholic beverages.
Good Foods for Type 2 Diabetes
- Vegetables (salad greens, broccoli, cauliflower, squash, green beans, asparagus, Brussel sprouts, red, green, orange, or yellow peppers, onions)
- Beans and Legumes ((black beans, kidney beans, white beans, chickpeas, pintos, and garbanzo beans)
- Fruits (plums, berries, oranges, peaches, grapefruit, apples, pears, apricot, cherries)
- Whole Grains (barley, oatmeal, cornmeal)
- Dairy (parmesan, ricotta, cottage cheese, low-fat milk, low fat or no-fat Greek yogurt)
- Meat, Poultry, and Fish (skinless and boneless chicken breasts, fatty fishes like salmons, sardines, and tuna, skinless turkey breasts, eggs, tofu)
- Dressing, Dips, Spices, and Condiments (vinegar, mustard, olive oil, salsa)
The final thoughts are that although diabetes is harmful, with proper precaution and by maintaining a healthy diet chart, it can be reduced or taken in control.