- by Medikoe Health Expert
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- Feb 09 2017
What Foods Can Diabetics Eat Freely?
Diabetes mellitus is a group of metabolic condition where a person has high blood glucose levels because the body produces less/no insulin or the body cells do not respond appropriately to the insulin produced. The patients with diabetes experiences symptoms like increased hunger (polyphagia), frequent urination (polyuria), and increased thirst (polydipsia).
People with diabetes have nearly double the risk of heart disease and are at higher risk of developing mental health disorders such as depression. There are some tips by which you can still take pleasure in your meals without feeling hungry or deprived.
Losing just 5% to 10% of your total weight can help you lower your blood sugar, blood pressure, and cholesterol levels. By eating healthier, being more physically active, and losing weight, you can reduce your symptoms or even reverse diabetes. Diabetic diet doesn’t have to be complicated, and you don’t have to give up all your favorite foods.
When it comes to managing diabetes, food and diet play an important role in it. However, you need to know what the best foods to be eaten are, how the combinations of these foods affect the blood sugar levels, and how and when you are supposed to eat. When it comes to carbohydrates, it has the most significant impact on blood sugar levels. Therefore, learning the portions to be consumed by using measuring cups or scales can go a long way.
For a diabetic patient, “balance is the key.” The food consumed has to be a good mixture of proteins, carbohydrates, fruits and vegetables, and fats. Particular importance should be given to carbs, the quantity and quality of it to be consumed. Also, foods and beverages that can spike the blood sugar levels. Well, the list can go on and on. Given below are a few food items that a diabetic patient can eat without any restrictions.
What to eat more?
Non-Starchy Vegetables: Vegetables like Broccoli, Zucchini, and Spinach are high in fiber, and low in calories hence it helps in managing weight.
Whole Grains: Whole grains like Oats, Quinoa, and Whole Wheat Bread are suitable for those with diabetes as it helps in improving insulin sensitivity and prevent blood sugar spikes.
Lean Fish: Sea products like the Flounder, Cod, and Sole are high in protein and low in fat hence it aids weight loss and manages type 2 diabetes.
Turmeric: The golden powder (turmeric) reduces the HbA1c and blood glucose levels hence make sure you add a pinch in every dish you make.
Apple Cider Vinegar: Consuming this tangy drink mixed with water before meals help in use up blood glucose efficiently.
Fenugreek Seeds: Fenugreek tea helps in lowering the insulin resistance hence helps to balance the blood sugar levels.
Berries: Berries like the cranberry, blueberry, and raspberry is good for diabetics since the rich antioxidants called anthocyanins helps in reducing the insulin levels.
Avocados: Potassium (a mineral) in avocado is essential for people with type 2 diabetes since it helps in neutralizing the sodium levels.
Beans: Beans contains complex carbohydrates and high in protein that helps in managing weight and lowering the insulin and blood sugar levels in a diabetic patient.
Apples: An apple a day takes the doctor away, well, yes this is entirely true for diabetic patients as apples are high in fiber, which helps in controlling the blood sugar level and reduce cholesterol.
What to eat less?
• Trans fats from partially hydrogenated or deep-fried foods.
• Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts.
• White bread, sugary cereals, refined pasta or rice
• Processed meat and red meat
• Low-fat products that have replaced fat with added sugar, such as fat-free yogurt
• Choose high-fiber, slow-release carbs
Carbohydrates and Diabetes
Limit refined carbohydrates like white bread, pasta, and rice, as well as soda, candy, packaged meals, and snack foods. High glycemic index (GI) foods spike your blood sugar rapidly, while low GI foods have the least effect on blood sugar.
Choose carbs that are packed with fiber and don’t spike your blood sugar.
|Eat ||Don’t eat|
|White Rice||Brown Rice|
|White Potatoes||Sweet Potatoes|
|Regular Pasta||Whole-wheat Pasta|
|White Bread||Whole-wheat Bread|
|Sugary Breakfast Cereal||High-fiber, low-sugar cereal|
|Instant Oatmeal||Steel-cut or rolled oats|
|Cornflakes||Low-sugar bran flakes|
|Corn||Peas or Leafy Greens|
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