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Thursday, March 28, 2024

Foods a diabetic should eat

Diabetic man

If you have diabetes, it's important to focus on a balanced and nutritious diet that helps manage your blood sugar levels. Here are some foods that can be beneficial for individuals with diabetes:

  1. Non-Starchy Vegetables: These include leafy greens, broccoli, cauliflower, peppers, zucchini, and carrots. They are low in carbohydrates and calories while being rich in fibre, vitamins, and minerals.

  2. Whole Grains: Choose whole grain options like quinoa, brown rice, whole wheat bread, and oatmeal. Whole grains contain more fiber and nutrients compared to refined grains, and they are digested more slowly, helping to stabilize blood sugar levels.

  3. Lean Proteins: Opt for lean sources of protein such as skinless poultry, fish, tofu, legumes (beans, lentils, and chickpeas), and low-fat dairy products. Protein helps keep you full and doesn't significantly affect blood sugar levels.

  4. Healthy Fats: Include foods that provide healthy fats like avocados, nuts (almonds, walnuts), seeds (chia seeds, flaxseeds), and olive oil. These fats are good for heart health and can help with blood sugar control.

  5. Low-Fat Dairy: Choose low-fat or fat-free dairy products such as milk, yogurt, and cheese. They provide calcium, protein, and other essential nutrients without adding excessive saturated fats.

  6. Fresh Fruits: Enjoy a variety of fruits in moderation, such as berries, apples, citrus fruits, and melons. Although fruits contain natural sugars, they also contain fibre, which can slow down the absorption of sugar into the bloodstream.

  7. Water and Sugar-Free Beverages: Stay hydrated by drinking plenty of water throughout the day. Opt for sugar-free beverages like unsweetened tea or coffee, or choose artificially sweetened options if needed.

Remember, portion control and moderation are crucial. It's also beneficial to spread your food intake over several small meals and snacks throughout the day rather than having large meals. It's always a good idea to work with a registered dietitian or healthcare professional who can provide personalized guidance and help you create a meal plan that suits your specific needs and goals.

Source: Some or all of the content was generated using an AI language model

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