The first thought that comes to people diagnosed with diabetes is that the world of good foods has come to an end for them. They will need to survive on foods that do not suit their appetite and tickle their taste buds. Fruits and sugary treats would be possible to eat in only dreams hereafter. But it is not so. The mantra to good health depends on eating rightly and having a balanced diet when suffering from Type 2 diabetes, Type 1 diabetes or Gestational diabetes. 

It is advisable to visit a diabetologist or a healthcare expert and seek expert advice for effective management of diabetes. A rich balanced diet of vegetables, leafy greens, certain fruits and lean protein nutrition foods while alternating from trans fats to healthy fats have shown substantial and beneficial results in diabetics.

Which foods raise blood sugar levels?

Need of the hour is to eat foods that help in regulating your blood sugar levels. Total abstinence from certain foods is never advised in diabetes care – all you need to do is watch what you eat. Foods rich in sugars, starches and carbohydrates are known to increase blood sugar levels. It is very essential to calculate your carbohydrate intake in your daily meals. It is advisable to include a maximum of quarter plate portion of carbs in your food plate.

Carb heavy foods such as refined sugar products like cakes, pastries, ice-creams, sugary juices, coffee, smoothies and shakes; high glycemic index fruits such as mangoes, pineapples and melons; saturated and trans-fat foods such as fried chips, fries, popcorns, packaged & baked foods; white bread, white pasta, white rice, potatoes, salty foods and alcohol should be adherently avoided in your meal. If you still desire to partake in the above foods, monitor and have as little as possible once a week or a month if possible. 

Which foods should be incorporated in your daily meal?

Read on to understand which foods are good for your diabetic health and which foods can be considerably reduced to avoid complications to your well-being.

  • Green leafy vegetables
  • Green leafy vegetables such as spinach, kale, lettuce, collard greens, cabbage, broccoli, greenback and book chewy are enriched with essential & nbspvitamins, proteins, minerals, nutrients and fiber such as Vitamin A, potassium and calcium. They contain antioxidant properties and starch digestive enzymes that help in having a minimal bearing on blood sugar levels.
  • Green leafy veggies have also been known to reduce blood pressure levels in hypertensive patients and regulate blood sugar levels. They can be incorporated in daily meals in the form of salads, soups, brunches and dinners.
  • Whole grains

Whole grains such as wheat, corn, whole grain bread, brown rice, whole grain pasta, buckwheat, quinoa, rye, millet, oats, barley and bulgur comprise of high levels of fiber and nutrients as compared to refined white grains and flour, figure low on the (GI) glycemic index scale. Consumption of fiber rich foods is advised for diabetic care patients. Fiber takes time to be consumed and hence prolongs the digestive cycle which in turn maintains blood sugar levels. You Can Take Online Consultant With Dr Amit Joshi Best diabetologist & sexual health consultant 

  • Beans

Kidney beans, black beans, pinto beans, etc. can be added to daily means in the form of healthy salads. They help in boosting the appetite while being an excellent source of plant protein with low carbs level. Beans are considered as complex forms of carbs and take time to get digested. They are also helpful in weight loss programs and lowering down cholesterol and blood pressure levels in the body. Beans are power packed sources of iron, magnesium and potassium nutrients.

  • Walnuts & Chia Seeds

Walnuts & Chia Seeds are excellent sources of plant based Omega 3 fatty acids, fiber, proteins and antioxidant properties. They promote good heart health and aid in weight loss. Nuts are another excellent addition to the diet. Research has shown that they help in reducing blood sugar levels in diabetics. Walnuts contain key nutrients like vitamin B6, magnesium, iron and proteins.

  • Citrus fruits

Citrus fruits such as grapefruits and lemons are beneficial for diabetics. They are great sources of folate, potassium, vitamin C and antioxidants which promote anti-diabetic well-being.

  • Berries

Blackberries and blueberries contain powerful antioxidants and minerals & nutrients such as vitamin C, K, manganese and potassium that help in preventing life-threatening diseases such as heart disease, diabetes and some cancers caused due to oxidative  stress. Diabetics can substitute fresh berries instead of cereals in their breakfast or eat them on the go or blend them as per their desire.

  • Probiotic yogurt

Probiotics foods such as yoghurt help in reducing inflammation and improving the digestive cycle and regulating overall gut movement. Probiotics are known to aid in inhibiting oxidative stress and escalate insulin sensitivity. Greek yoghurt and Yakult are some types of probiotics that are available without any addition of sugar. They help in containing live and active cultures of beneficial bacteria in the human digestive tract. Probiotics can be taken as an accompaniment in breakfast or lunch.

  • Fatty fish

Fatty fish consists of healthy omega fatty acids such as EPA and DHA. Healthy fats promote proper function of heart and brain in the human body. Polyunsaturated and monounsaturated fats are known to regulate blood sugar control in diabetics. These fats are found in substantial quantities in fish such as trout, salmon, mackerel, herring, sardines, tuna and seaweed such as spirulina and kelp and vegetarian alternative sources of healthy fatty acids. It is advised to bake, roast or grill fish instead of deep frying it and losing out on its benefits. You Can Watch Diabetes Health Education Video Series 

People suffering from diabetes need to take care of some points listed below to regulate their health and well-being:

  • Keeping a check on their blood sugar levels
  • Increasing antioxidants foods in their daily meals
  • Lower down inflammatory instances
  • Curtailing the risk of heart disease
  • Decrease the risk of kidney disease