Diabetes is characterized by high blood sugar and your diet is very important with this condition. You need to maintain a healthy blood sugar level, which won’t be possible by eating unhealthy meals. You can manage your diabetes by eating a diet low in calories, rich in fruits and vegetables and whole grains. You should also take more of fiber rich foods, including grains, fruits and vegetables as mentioned earlier. Studies have shown them to lower the risk of type 2 diabetes. Below are some foods to consider when making your meal plan.
1. Sweet potatoes
Sweet potatoes are not only delicious but are also a great source of vitamin A and fiber. Vitamin A is a powerful antioxidant and a recommended daily allowance of it can be gotten from one medium sized sweet potato. Vitamin A also helps to prevent several types of cancer, being one of the most potent antioxidants there is. Sweet potatoes are also a good source of manganese and vitamins C and E, which helps in disease prevention and in keeping the heart healthy.
2. Whole grains
Whole grains are rich in fiber and other nutrients like vitamin E, B vitamins, iron, magnesium, and selenium, all of which helps the body to develop. They also help in digestion, lower cholesterol and blood pressure, control weight, redistribute fat and help regulate blood sugar level. Ensure that you opt for high fiber grains like oats or barley to get the best benefits.
A small of handful of nuts contain fiber, healthy fats and magnesium. They are tasty, convenient and are known to be enjoyed on all kinds of diets. Some nuts have higher nutritional levels than others and their carb content is highly variable. They are loaded with antioxidants that can help with metabolism, they can help you lose weight and lower cholesterol and triglyceride levels. Studies have also shown them to be beneficial for type 2 diabetes and metabolic syndrome, and also reduce inflammation and risk of heart disease. Examples of healthy nuts include: almonds, pistachios, walnuts, hazelnuts, cashews, pecans and pine nuts.
Berries are packed with various antioxidants which helps to keep free radicals in check and fight inflammation. Blueberries, raspberries, cranberries and blackberries are known as some of the world’s best dietary sources of bioactive compounds like flavanols, resveratrol, anthocyanins and ellagic acid. They have been shown to reduce diabetes, cancer, macular degeneration and improve cardiovascular function. Other benefits are that they reduce neurogenerative oxidative stress and inflammation.
These meals will help manage your blood sugar level and reduce the symptoms of diabetes.
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