Having Diabetes is difficult and can hinder you from eating delicious foods. Limiting your consumption of a lot of delightful foods like refined bread, pasta, fried foods and white rice are incredibly important in maintaining blood sugar.
To help you control your blood sugar, but still be able to eat healthy and delicious food here are a few ingredients that are safe to incorporate in your diet.
Dairy
Dairy will always be the leading source of calcium and vitamin D. These two are important in fighting off diabetes. Women who consume high amounts of vitamin d and calcium are less likely to develop diabetes. When picking dairy always go for the low fat version of these dairy products.
Drink milk instead of fizzy sugar free drinks. Have yogurts as an afternoon snack rather than craving for sweet snacks.
Beans
Beans are high in fiber, making it great for digestion. It is also a great source of calcium and protein. Eating beans can lessen body fat. Proteins in beans are good for the body, it releases energy and doesn’t block up the arteries that can cause heart problems
Beans work well with salad and soups. You can also eat beans as is.
Salmon
Salmon are rich in Omega 3 fatty acids known to reduce heart disease, but it can also improve insulin resistance. Almon is the next best source of vitamin D after Dairy
Replace 3 produce every week to salmon and avoid deep fried foods. Salmons be used in omelets and salads.
Tuna
Another water based food that is rich in Omega 3 is Tuna. It is also has vitamin D that is important in fighting diabetes. Avoid albacore because of mercury content (mercury can cause neurological problems) and opt for canned light tuna. Limit your weekly intake to 12 ounces.
Tuna is great fro sandwiched and fro grilling.
Barley
Barley is grain known for its beta-glucan content. It is known to lower bad cholesterol in the body and lowers the ability of the body to absorb bad cholesterol. Since it is abundant in fiber t works well with fighting diabetes. It is also good for people who are trying to lose weight because barley can keep you fuller for longer periods.
Barley can be added in soups, rice or stews.
Flaxseed
Flax seed supplements are now famous in the nutrition industry. Seed of flax is packed full of nutrition and health benefit one of it is helping reduce diabetes. Beside diabetes is known to prevent strokes, heart palpitation and heart problems.
Adding ground flax seed won’t alter the taste too much. So you can add it in soups, oatmeal and smoothies.
Walnuts
A health food favorite is walnuts. It is one of the healthiest nuts and is full of omega 3. Walnuts can fight of onset diabetes. Walnuts are high in calories, so eating it should be in small amounts.
Packing small amount of walnuts as energy boosting snacks or make it a toping for cookies or salads.
Oats
Oats like barley and beans are rich in diabetes fighting properties. Eating oats for breakfast can significantly lower blood sugar.
Eat it straight from the cereal box or use them in making cookies.
Berries
Berries are a great substitute for sugary sweets. Berries are rich in antioxidants and fiber, both important components in fighting diabetes. Berries can also lower bad cholesterol and stabilize blood pressure.
Barries are versatile fruit. It can be baked, used in smoothies, in yogurts and eaten as is.
Dates
Dates are sweet and delicious fruits that you can use as snacks. Like the other fruits on the list it is high in diabetes fighting fiber and antioxidants.
Dates are delicious with walnuts and pecans.
Greens
Who doesn’t like greens? Incredibly easy to cook with and high in Fiber an her very little to no sugar content. It is good for the heart and the blood.
Greens can be used in entrees, salads, even desserts.
Lentils
Lentils like beans are loaded with fiber, vitamins and folate. It is also a great source of protein. Vegetarians use them as a protein alternative.
Lentils are great for spicy foods and adding texture to dishes.
Special Mention:
Peanut Butter – It is linked to reducing diabetes risk because of its fiber content.
Dark Chocolate – are rich in antioxidant and flavonoids that improve cholesterol level. Eating a little can help in regulating blood sugar.
