9 List of Diabetic Friendly Foods
Figuring out what food to eat for diabetes patients can be tricky and worrisome.
Apart from choosing foods that help to keep the blood-sugar well-controlled, it is important to eat foods that prevent complications due to diabetes.
Here are some Diabetic Friendly Foods.
#1. Green Vegetables
Green vegetables are highly nutritious, healthy, and low in calories. Also, leafy vegetables contain very low carbs which promote the increase of blood sugar.
Vegetables such as spinach, lettuce, contains several minerals and vitamins including vitamin C.
Vitamin C is a great suppressor of inflammatory makers, and fasting blood sugar especially type 2 diabetes or high blood pressure patients.
Green vegetables contain a high amount of nutrients and antioxidants for good heart and eye health.
Eating eggs comes with lots of health benefits. Eggs keep you full for a very long time, a good source of energy if you want to maintain your weight.
Regular egg consumption decreases the risk of heart diseases, inflammation, improves cholesterol health, and insulin sensitivity.
Studies have shown that type 2 diabetes patients who consume two eggs daily gain improved cholesterol and blood sugar level.
You must eat the whole egg to benefit from the nutrients. Eggs generally protect eye health and, promote a healthy blood sugar level.
#3. Fatty Fish
Till this very moment, fatty fish remains one of the healthiest foods on the planet.
Sardines, mackerel, herring, salmon are some of the great sources of omega-3 fatty acids that provide major benefits to the heart.
Consuming sufficient amounts of these fatty fishes provides great benefits for diabetics, considering that they are prone to heart-related diseases.
Studies have shown that fatty fishes help reduces the risk of heart failure, stroke, and reduce inflammation.
Although a spice, it is packed with powerful health benefits. Turmeric ingredients can lower the risk of heart diseases, inflammation, and lower blood sugar level.
Also, the spice appears to benefit kidney health in diabetic patients. This is very critical as diabetes is a leading cause of kidney diseases.
#5. Greek Yoghurt
Greek yoghurt is an amazing diabetic-friendly food. If you are bothered about what food to eat for diabetes, then Greek yoghurt is definitely one of them.
It has been proven to improve cholesterol health and reduces the risk of heart disease.
Beans are a perfect source of plant-protein. It is a diabetic-friendly food that satisfies appetite and help reduce the intake of carbohydrates.
Beans are good for blood-sugar level reduction and control and are better than most starchy foods. Eating beans promotes weight loss and helps regulates blood pressure and cholesterol level.
Beans contain a wide range of critical nutrients such as iron, potassium and, magnesium. Also, they can be eaten alongside other foods like rice, yam, and many more because of their versatility.
Generally, nuts are friendly diabetic foods. Like fish, nuts are rich in essential fatty acids that helps keep the heart in a healthy condition.
Walnut contains a great level of alpha-lipoic acid which is good for the heart. Diabetic patients have a risk of suffering from heart disease or stroke which is why nuts are a good addition to their diets.
#8. Citrus Fruits
Studies and research have proven that fruits such as grape, and lemon, tangerine that are rich in citrus have some anti-diabetic effects.
Eating oranges and other citrus fruits are a great way to get vitamins and other minerals without consuming carbohydrates.
Aside from potassium, vitamin c, and folate, researchers believe that citrus foods contain hesperidin and naringin, which are antidiabetic.
#9. Sweet Potatoes
A diabetic-friendly food, sweet potatoes have a lower GI than white potatoes. Sweet potatoes are great alternatives for diabetic patients. The food releases sugar slowly onto the bloodstream, hence, regulating sugar level.
In addition, sweet potatoes are a great source of vitamin A and C, potassium, and fibre. They can also be enjoyed in several ways. It could be baked, boiled or roasted.
What Foods Not To Eat For Diabetes
Apart from including diabetic-friendly foods in your diet, one way to manage the illness is to balance your intake of low and high GI foods.
When picking high-GI foods, try to limit the portion or quantity of such food by pairing it with lower-GI foods of any of the mentioned above.
Foods high on the GI scale that are not diabetic friendly are:
- White bread
- Puffed rice
- Rice (white)
- White pasta
- White potatoes
- Sugary drinks
- Refined sugar
- Salty food