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The life of a diabetic can be hard on your diet. If a person has diabetes, it is important to be aware of the connection between carbohydrate consumption and diabetes control. Once carbohydrates are synthesized by the digestive system, they are converted to sugars and have a direct effect on blood glucose levels. A diabetic’s diet must maintain a delicate balance of essential nutrients and minerals. It is important for diabetics to know which foods to eat and which to avoid.
Choose high-fiber vegetables
Eating fiber-rich vegetables is good for diabetics, as fiber does not raise or affect blood sugar levels. Vegetables should be minimally processed and should ideally be eaten raw. High-fiber vegetables that are great for diabetics include cauliflower, celery, cucumber, Brussels sprouts, broccoli, artichokes, cabbage, eggplant, bell peppers, greens, and spinach.
Suggested Fruit Variants for Diabetics
Fruits that are high in fiber and fructose are good for diabetics as they do not affect blood sugar levels. Raw fruits are better for diabetics, since most dried and canned fruits contain high levels of sugar. Suggested fruits include apricots, apples, blueberries, grapefruit, guava, kiwi, mango, pears, and pomegranates.
meat and protein substitutes
Getting adequate amounts of protein should be part of any diet, especially for diabetics. Protein helps regulate blood sugar levels and provides energy. While meat products are generally the best sources of protein, diabetics should limit their meat intake and instead consume more vegetables and fish, which provide essential fatty acids and protein. The best meat substitutes for diabetics include beef, lamb, chicken or turkey, fatty fish like mackerel and salmon, shellfish, eggs, beans, lentils, soy, and moderate amounts of milk and dairy products.
Limit intake of unhealthy fats
Diabetics should also limit their intake of unhealthy fats such as saturated fat, as well as reduce their intake of margarine, butter, and shortening. Instead, diabetics should opt for monounsaturated and polyunsaturated fats, which are found in canola, olive oil, and nuts.
Whole grains
Whole grains also serve as a tasty way to add good carbs to your diet. Choose whole grain cereals and breads, bran, barley, buckwheat, millet, and steel-cut oats.
Just because you have diabetes doesn’t mean you can no longer fill up on healthy and delicious foods. A healthy diabetic eating plan should involve eating a wide range of foods, in moderate amounts. Diabetics should also stick to regular meal times and follow a diet that emphasizes vegetables, fruits, whole grains, and other healthy meat substitutes. A diabetes diet should not be restrictive, but should offer you foods that are rich in nutrients and low in fat and calories.