For those with diabetes, life can often be tricky, and a lot of factors often have to change to fit around the body’s needs. One of these factors is what to put into your body to help it and not hinder it. Diabetes can affect the body in many different ways, whether that is by having to keep on top of medication or your mobility decreasing meaning you rely on stairlifts and track lifts. But for those who live with diabetes, one of the most prominent challenges is having to watch the amount of fat and sugar consumed every day. There is no need to be concerned though, there are a plethora of wonderful, colorful and delicious dishes that are diabetic-friendly. Continue reading to find out what foods you should try to keep blood sugars low and our bodies healthy.
Diabetes is often caused by high blood sugar levels and although you may not know it, a lot of foods have higher sugar levels in them, even if they are natural sugars, so by making sure you watch your sugar intake and choosing diet options when you can, will really help diabetes at bay.
Broccoli
Broccoli is a fan favourite vegetable and for good reasons. Not only does it taste great, but broccoli is also full of health benefits. Adding a small amount of broccoli to a few meals a week can help create a balanced diet, improve heart health and in turn stabilize blood sugar levels.
Healthline.com reports the benefits of broccoli on their website: “Broccoli may also help manage your blood sugar levels. One study found that consuming broccoli sprouts led to a reduction in blood glucose in people with diabetes. This reduction in blood glucose levels is likely due to sulforaphane, a chemical in cruciferous vegetables like broccoli and sprouts.”
Broccoli can be added to a plethora of dishes, including pasta, salads, fish, and chicken dishes, it is totally versatile and compliments almost every flavor.
Leafy greens
It goes without saying that greens are great for the digestive system and some of them are great for those living with diabetes. Spinach, cabbage and kale are just some of the leafy greens that are great for stabilizing diabetic episodes.
These greens can be added to a whole host of dishes, including green salads, omelettes, alongside pies and in pasta dishes. They are incredibly versatile and hugely beneficial.
NDTV report on a study that found that those who eat leafy greens can reduce their risk of type 2 diabetes by 14%: “According to a study conducted by researchers at the University of Leicester a few years back. People who add more green leafy vegetables to their diet were shown to have reduced risk of developing type 2 diabetes. The study revealed that eating one- and one-half servings of green leafy vegetables per day reduces the risk of type 2 diabetes by 14%.”
Leafy greens great for diabetics:
- Spinach
- Cabbage
- Kale
Nuts
Nuts are an extremely popular food and snack and with so many varieties you can find something that everyone enjoys. Nuts are a great source of many nutrients including protein, fiber, vitamin E and magnesium.
“Nuts are a super snack food for people with diabetes because they’re the total package — low in carbs and high in protein, fiber, and healthy fat — and they create a feeling of fullness,” says Cheryl Mussatto, RD, founder of Eat Well to Be Well in Osage City, Kansas,” reports the website Everyday Health.
Nuts can be added to salads, low-sugar cakes, crushed on top of pasta bakes or just eaten as a small snack instead of sugar-laden cakes and biscuits. There are so many nuts to choose from too, walnuts and almonds are great to add a little sweetness to dishes, cashews are often salty but can be bought plain to add a crunchy twist. Pistachios and smaller nuts are also great for snacking as they take some time to unpeel and stop you from eating too many.
Great nuts for diabetics:
- Almonds
- Walnuts
- Cashews
- Pistachios
- Peanuts
Salmon
Salmon is one of the most popular fish to eat and is delicious served alongside greens, potatoes and vibrant vegetables. Salmon is great for type 2 diabetes due to it being high in omega-2 fatty acids which are also known as ‘healthy fats’. Salmon is one of the richest fish in the world and its pink flesh is full of delicious flavors and adds a wonderful color to any dish.
Everyday Health also reported about the benefits of salmon and fish on their website: “Salmon is a great choice of fish for type 2 diabetes because it’s high in omega-3 fatty acids, the “healthy” fats that can help reduce your risk of common diabetes-related complications like heart disease, heart failure, and stroke, according to the AHA.”
If you or someone you know has diabetes or you just want to watch your fat and sugar intake, then hopefully this article has given you some inspiration and ideas on what to eat alongside your upcoming dishes. For more articles and guides like this, then why not check out our blog?
