A healthy diet is requisite to manage diabetes. For diabetics knowing what to eat and what to avoid is vital to keep the blood sugar levels in a healthy range. Diabetes should have the ratio of 60:20:20 for carbohydrates, fats and proteins respectively. Moreover, fruits, vegetables and milk are also vital part of a diabetes diet. Below are a few suggestions that may help you keep your blood sugar level in check and keep diabetes complications to a minimum.
Drink Milk Regularly:
Dairy products provide essential nutrients for bone health but diabetes patients must be careful of the amount of milk they consume on daily basis. However, two time servings of milk in your daily diet helps manage blood sugar levels owing to its right combination of carbohydrates and proteins.
Eat High Fibre Veggies:
Vegetables are vital part of a healthy diet for most people and diabetics are no exception. High fiber vegetables such as peas, beans, broccoli, spinach and other leafy vegetables serve diabetics the best. Sprouts are also a healthy diet and should be part of the diabetes diet.
Fresh seasonal fruit should be a part of diabetes diets particularly those which are high in fiber. Papaya, apple, orange, pear and guava are few fruits that keep a diabetic blood sugar level within safe levels. Fruits with high amount of sugar like mangoes, bananas and grapes may cause a spike in blood sugar and should be consumed in lesser amount or avoided.
Include Good Fats:
Omega 3 and monounsaturated fats can help your blood sugar levels keep stable. Canola oil, flax seed oil, fatty fish and nuts are few of the tremendous sources of good fats that are low in cholesterol and are trans fat free.
Small Frequent Meals:
Health experts advise diabetics to eat small but frequent meals throughout the course of the day. A large meal can raise blood sugar levels in the body. You may combine 4 small meals with 2 small snacks in your diet.
Pulses are Not Unhealthy:
Pulses like lentils, kidney beans and chickpeas are seen as unhealthy option for diabetics. However, consuming them in moderate quantity enhances blood sugar control and reduces the risk of coronary heart disease.
Munch on Dry Fruits:
Consuming dry fruits are not recommended for a diabetic as fructose can spike blood sugar levels. Go for fresh fruits rather than dry fruits for a healthy diet. However, you can still opt for nuts (only a handful) to make a healthy diet.
What Not to Eat:
There are certain foods that can make things worse for diabetics. Be wary of artificial sweeteners in cakes and sweets as even a small portion of sweet or dessert can do huge damage. Similarly, reduce your alcohol intake or better avoid alcohol consumption completely.
Certain Meat Foods Need to be Avoided:
There are not plenty of healthy choices of meat when it comes to a diet exclusively for diabetics. Red meat contains higher amount of saturated fats and can cause complications and harm. Seafood and chicken in limited amounts can be consumed.