Managing your diabetes is no joke. People must take a lot of measures for their own good, especially when it comes to changing their meal plans and eating habits. Tons of people have a hard time planning their meals, let alone making them more fun. But there might be a way out for people who have type 2 diabetes.
If you are on the verge of going mad with dull eating habits, here are some good foods for diabetes management, so one can keep your health in check without worrying about living on boring food.
Foods to Eat for Diabetes Management
No healthy diet is complete without the inclusion of vegetables in it. They have fiber, minerals, and vitamins in abundance, making them perfect for your diet.
Some of the must-have veggies in your grocery list include the likes of broccoli, Carrots, Greens, Peppers, Tomatoes, Potatoes, corn, green peas, etc.
- Legumes and Beans
Adding beans and legumes to your diet and other different pulses can be a great pick to maintain the daily requirement for fiber and protein. The family of the pulses has always been known to contain high fiber value, ensuring that the digestive system will absorb fewer carbs than it usually does from low fiber, high carbs food. Here are some of the best beans and legumes that can be a great addition to your diet, be it dried or in canned form.
- Black beans
- white beans
- garbanzo beans
- kidney beans
- pinto beans
In case you prefer cooking, slow cooking or pressure-cooking the beans might be a great idea as well.
It is common knowledge that fruits have high sugar levels in them, but the good part about that is that sugar is not counted towards free sugars. This is one of the major reasons why people who have diabetes should never avoid the consumption of fruits.
Here are some genuinely good picks for people who have type-2 diabetes. Courtesy of the low glycemic index and the glycemic load present in the fruits.
Courtesy of the low glycemic index and the glycemic load present in the fruits.
- Whole Grains
People who have diabetes can always turn to a whole grain diet as it is by far the most effective way for patients to manage their blood glucose levels since patients often encounter low GI.
Keep in mind that one should never opt for bleached and refined carbs, which include
the likes of pasta and bread. Instead, turn your focus to some of the whole grain items that are mentioned below.
- whole wheat or legume pasta
- wild rice
- 100% whole-grain or whole wheat flour
The best thing about whole grains is that they can leave an individual full for a longer period of time since they possess more flavor than processed carbs.
If you are looking to add vital nutrients, such as calcium and the goodness of protein, to your diet, dairy is the way to go. According to research, consumption of dairy products positively impacts the insulin secreted by the body of individuals who have type 2 diabetes.
Some of the dairy products that can be brilliant additions are listed below;
- Skimmed or low-fat milk
- Plain yogurt or low-fat Greek yogurt
- Cottage, ricotta, or Parmesan cheese
Humans are carnivores for the better part of it. It is also no secret that the consumption of protein is pretty important for people who have diabetes.
Here are some good picks in terms of protein sources if you eat meat;
- Whitefish fillets
- Skinless turkey breast
- Tuna, sardines, salmon, and other fishes containing oil
- Skinless chicken strips or breast
For the plant-based consumers, here are some vegetarian alternatives;
- black beans
- kidney beans
- pinto beans
- baked or refried beans
In resemblance to high-fat foods and high fiber foods, digesting proteins is a slow process and only mildly increases blood sugar levels.
It might sound like a sin, but people who have type 2 diabetes can eat desserts, although they need to make sure that they do not consume more than they should as that can severely affect their blood glucose levels.
If you still want to treat your sweet tooth, here are some of the low-calorie treats that one can turn to without worrying about the kind of impact it will have on your blood glucose levels.
- Fruit popsicles
- Popsicles with no added sugar
- Sugar-free gelatin containing dessert
Apart from these, fruit-based desserts such as fruit salad without sugar prepared at home or a pocket of mixed summer fruits can come off as a luscious way to end the meal. But as we have said before, it is important to keep track of the sugar and carbs.
Some foods can come in to rescue the dull meal planning when you have type 2 diabetes.