7 foods that people with diabetes should eat.
When people are diagnosed with diabetes one of the things that come with it are the restrictions to dieting. This is to prevent more spread to the disease in the body.
Most of the restrictions are foods that are high in sugar. Diabetic patients are not expected to eat high carbohydrates and starch.
1. Whole grains
The have high level of fibre and more nutrient. Fibers slows down the digestion process thereby slowing down the process of carbohydrate breakdown into sugar. A slower absorption of nutrients helps to keep blood sugar levels stable.
Examples of whole grains are: brown rice, whole grain bread, whole grain pasta.
Illustration by Ruth Basagoitia
2. Beans
Beans have stable combination of protein and fiber. It is a source of plant based protein. It is better for blood sugar regulation than any other starchy food. Beans are also complex carbohydrate, so they body digest them slower than other carbohydrate. It helps with weight loss and could help regulate blood pressure and cholesterol.
3. Leafy vegetables
The contain vitamins, mineral and nutrients. These foods have impact little impact on blood sugar level. A leafy vegetable like spinach contain Leutein which is important for the eye health since the eyes a higher risk for blindness.
4. Sweet Potatoes
The release sugar slowly and do not raise blood sugar as much. It contains fiber, vitamin A, vitamin C and potassium. For a balanced meal, sweet potatoes should be eaten with a source of lean protein e.g chicken, leafy vegetables or salad.
5. Citrus fruits
Orange, grapefruit and lemon have anti-diabetic effects. Eating citrus food gives you the opportunity to get vitamin and mineral from fruit without getting carbohydrate.
6. Healthy fats
Healthy fats such as avacado, olive oil and nuts.
7. Fatty fish
Fatty fish is a healthy addition to any diet, it can improve blood sugar control and blood lipids in diabetic people. Salmon, mackerel and sardine are types of fatty fish.
