Eating well is fundamental to maintain good health and well-being. It is important to have a balanced diet that includes fruits, vegetables, legumes, nuts, whole grains, eggs, meat and fish. However, a balanced diet for adults, kids and older people may be different and depends on what their body needs. The time and quantity of food you consume is the key to healthy eating. Healthy eating means healthy weight and reduces our risk of type 2 diabetes, high blood pressure, high cholesterol as well as the risk of developing cardiovascular disease and some cancers.
Diabetes is a condition where the body is unable to make enough insulin or is incompetent to use it properly. Diet is important for managing diabetes and preventing certain complications. The body requires insulin to keep the levels of sugar in check, regulate glucose in the blood and use this to fuel the body cells. When high levels of glucose collect in the blood, it can potentially damage the body organs; the cells will also not have enough energy. Healthy eating is critical and helps in managing blood sugar levels. However, the first thing a person diagnosed with diabetes must do is reconsider diet.
Unhealthy foods such as junk foods contribute to diabetes by affecting your blood sugar levels, may cause weight gain, high blood pressure as well as raise the levels of triglycerides which increase the risk of developing type 2 diabetes.
People can prevent diabetes by switching on to a healthier lifestyle that includes regular exercising, eating a balanced diet that is high in fibre, protein, and saturated fats and cutting down on sugar and junk foods.
Let’s look at some of the healthier food choices you can make in order to manage the condition of diabetes. Remember, foods that are high in fibre, protein and healthy fats, help keep your blood sugar levels under control.
Hard-boiled eggs are a super healthy snack for people suffering from diabetes. Their protein content is highly beneficial and keeps you full for a long time. It has zero carbohydrates and keeps your blood sugar level from rising too high.
Yogurt with fruits and berries makes for a great snack. Yogurt is wholesome and does wonders for gut health. It is rich in protein and probiotics and has the ability to improve metabolism and lower blood sugar levels. You can top it up with seasonal fruits or berries that act as antioxidants.
A handful of almonds, flax seeds, chia and pumpkin seeds are a perfect mix of nutrients that you can include in your daily diet. These may help stabilise blood sugar due to the combination of fibre, protein and healthy fats they contain and plays an important role in diabetes management. It further improves heart health by reducing cholesterol levels and also promotes weight management, both of which are major factors in preventing and treating type 2 diabetes.
Sprouts salad can be made of any kind of legume or lentil which is a good source of fibre. Add some black beans, freshly chopped veggies and fruits for the extra crunch and flavour. Black beans have been found to lower insulin levels significantly after consumption.
Avocado is proven to help manage your blood sugar levels. The high fibre content and monounsaturated fatty acids in them make it a diabetes-friendly food that does not allow your blood sugar from spiking after a meal.
Sliced apples paired with peanut butter is both delicious and a healthy snack for people with diabetes. Apples are rich in nutrients such as, B vitamins, vitamin C and potassium, while peanut butter provides significant amounts of vitamin E, magnesium and manganese, all of which are known to help manage diabetes. They are also very high in fibre which keeps your blood sugar under control.
Roasted chickpeas are an incredibly healthy legume and an excellent snack for people with diabetes. It is known to significantly lower blood sugar and insulin levels. They even taste great and are highly beneficial.
Oats are a good source of both fibre and protein. People with diabetes can prepare oats in several ways and enjoy a healthy snack. You can make your own ragi and oats crackers to munch on.
Protein bars are another great snack option for people with diabetes. You can make these at home with low sugar content and grab one whenever hungry.
One of the best snacking options for people with diabetes is popcorn. It has low-calorie density, promotes decreased blood sugar levels and manages type 2 diabetes. The healthiest way to have it is to air-pop it and not consume the packaged ones which are full of unhealthy ingredients like salt and trans fats.
Choosing healthy snacks can be difficult when you have diabetes but healthy bites for diabetes do not necessarily have to be boring. Indulge in a powerful blend of the right nutrients and be careful about your overall dietary pattern for a healthy life.
For more information you can always talk to a doctor online on DocsApp.