What Are Some Things A Diabetic Can Eat? – DIABETIC SOCK CLUB

What Are Some Things A Diabetic Can Eat?

Controlling the blood sugar is not as easy it sounds but that is what a diabetic’s life depends on. Becoming a diabetic takes away your freedom to enjoy any and every food that catches your fancy, but alas, one must do it.

Your diet is one of the most influential factors in diabetes management because it ensures your diabetes does not spike to dangerous levels. With that said, here is a list of all the foods that are appropriate and healthy for diabetic patients.

  • Fatty Fish

Everyone knows fatty fish are among the healthiest food options in the world. Sardines, salmon, anchovies, mackerel and herrings are abundant sources of omega-3 fatty acids, EPA and DHA. These not only boost your heart health but also are especially necessary for you if you are a diabetic.

Several studies give evidence that fatty fish can help regular blood sugar levels and does not increase the post-meal blood sugar levels. Being a high quality protein, this food choice also keeps you feeling full and stabilizing your sugar.

  • Leafy Greens

These are powerhouses of nutrients, minerals and essential vitamins. They do not disturb your blood sugar level but do give you a boost of fiber and protein. Take kale and spinach for example. These plant-based sources are rich in calcium, vitamin A and potassium and can do wonders for your diabetic condition.

The starch-digesting enzymes and high antioxidant levels in leafy greens are super beneficial for diabetics. Your options in this food category include:

  • Broccoli
  • Bok choy
  • Cabbage
  • Kale
  • Collard greens
  • Spinach
  • Quinoa

Quinoa is a trendy and nutty whole grain and a fantastic source of protein and fiber. If you are a diabetic, this would be a smart food pick for you. By consuming this whole grain, you will manage to keep your sugar level under firm control, while feeling full and content.

This source has proteins that helps your uptake of carbohydrates and makes it easy for your body to process them more easily. Quinoa is a versatile ingredient and you enjoy it as a casserole or in a salad.

  • Avocados

You can call this food a jewel most especially for diabetics. It has less than a gram of sugar, high fiber content, little carbohydrates and healthy fats. You can consume these without a worry for your blood sugar levels.

In fact, avocado is a splendid option for improving the quality of your overall diet. It can reduce your body weight and mass index quite significantly too. Studies also suggest that avocado contains certain properties that prevent diabetes.

  • One Hundred Percent Whole Wheat Bread

A diabetic specialist is of the opinion that diabetics can eat carbs but only in moderate proportions. If you are watchful of your portion size, you can switch to complex carb items such as 100% whole wheat bread.

These are anyway sources so mineral and vitamins and can help you manage blood sugar levels better than the refined and simple counterparts.

  • Eggs

Eggs are super beneficial for your health. They are one of the top choices of foods that will keep your full and satisfied without feeling the need to snack between meals. In fact, eating eggs regularly can lower risks of heart diseases for you in many ways.

Furthermore, eggs improve your sensitivity to insulin, decrease inflammation boost your good HDL cholesterol levels and curb your bas bad or LDL cholesterol levels.

  • Beans

Let’s talk beans. Did you know beans are the best food options for diabetics? Yes, they are and the plant-based sources of protein satisfy your appetite without disturbing your carbohydrate level.

In fact, studies also suggest that beans help in reducing the carbohydrate levels. On the GI scale, beans rate fairly low and help regulate your blood sugar better several starchy foods.

  • Lentils

You may not know this but lentils possess a certain component experts refer to as resistant starch. This type of carbs affects your blood sugar level quite minimally. It passes undigested through your body and eventually lands at your digestive tracts bottom, to feed the healthy bacteria.

Hence, you can not only boost your gut health with lentils but also level your blood sugar. Besides, they’re so tasty you’ll love consuming them anyway.

  • Chia Seeds

Diabetics would do really well by consuming a lot of chia seeds. They have high fiber content but rate low in digestible carbs. In fact, in the 28 grams serving of chia seeds you may consume, eleven out of the twelve grams of carbs will be fiber, which means your blood sugar will remain entirely safe.

In fact, you’d be pleased to note that chia seeds have viscous fiber that helps reduce your blood sugar levels. This happens because the fiber lowers the rate of absorption and at which food travels through your gut inside.

You can even lose weight significantly if you consume chia seeds because they keep you feeling full for long while the fiber curbs your hunger. You can use chia seeds to your advantage for handling glycemic management for your diabetes.

  • Greek Yogurt

Greek yogurt is one of the finest protein-packed ways of boosting your health and controlling your blood sugars. It has natural sources of protein and carbohydrates and this is a super useful combination because it helps control hunger.

It is even a better option than plain regular yogurt because gives your lesser carbohydrates but protein. Besides, who can ever refuse the goodness of Greek yogurt in a smoothie or as a flavored treat with berries and chia seeds on top?

  • Walnuts

Nuts are plain essential for everyone but even more for diabetic patients. They are a must add to your diet, because nuts too are essential sources of fatty acids like fish. They keep your heart healthy and keep your diabetic body safe against strokes and heart diseases.

Walnuts contain some highly important nutrients such as iron, magnesium, vitamin B-6 and protein. Studies also suggest that these have a link with lowering diabetes. You can consume a handful of these just as they are or add them to your bowl of salad.

  • Extra-Virgin Olive Oil

Another extremely essential ingredient for boosting your health is extra virgin olive oil. This item contains oleic acid and a certain sort of monounsaturated fat that helps improve your glycemic management.

It also aids in your post-meal triglyceride levels, reduces fasting and has antioxidant properties. This works to the advantage of diabetics, who usually suffer from high triglyceride levels and struggle to manage their sugar levels.

  • Berries

Berries are nothing short of a treat and the best go-to option when you’re craving a sweet tooth despite your diabetic condition. Blackberries, raspberries, blueberries and strawberries have a low glycemic index; hence, they’re ideal foods for diabetics.

They are highly diabetic-friendly because they contain a mix of high fiber and low sugar quantities. Hence, even consuming a handful of berries will not cause your sugar level to spike up crazily.

  • Citrus Fruits

A pop of citrus is wonderful for diabetics. According to studies, citrusy fruits like lemons. Grapefruits and oranges have anti-diabetic effects. They are a fine way of topping up your body’s mineral and vitamin intake without increase your carbohydrate stores.

Citrus fruits contain healthy amounts of potassium, folate and vitamin c and give you’re a spurt of energy.

  • Flaxseeds

Flaxseeds are very healthy and you will hear people also referring to them as linseeds or flax. They possess a healthy content of omega-3 fatty acids, unique plant compounds and fiber. They have a portion of insoluble fiber, which lignans create, to help decrease risks of heart diseases for your and improve your blood sugar management.

Clinical trials prove a strong link between flaxseed supplementation and reducing blood glucose. You can add a very satisfactory crunch to smoothies, soups, salads and oatmeal with ground flaxseeds too. They’re potent and superfoods for you.

  • Peanut Butter

A healthy, filling and nutritious breakfast is critically important for diabetics. You may add a bit of fat to achieve a degree of satiety for your body. You can do so by combining a slice of your 100% whole grain bread with a tablespoon of natural peanut butter.

This will add approximately five grams of fat, which will keep you feeling full for long and improve your digestion.

Final Thoughts

It is important for diabetic patients to consume foods that are rich in proteins, have healthy fats and low carbohydrates. A mix of fruits, vegetables and other food choices to your plate daily could help you manage your blood sugar level quite wonderfully. The right food choices curb your hunger, keeping your tummy satisfied and full for long and do not pose a threat to your vulnerable sugar level.

3 comments

  • Appreciate your posting and listing foods to eat. I am diabetic and always looking for help with the pain in my feet. I will review your socks as well. Thanks

    Jerry Bornamann
  • You should know – many, if not most, diabetics have chronic kidney disease and high blood pressure. Some of your diabetic food recommendations should change for this reason. Also, NO grains are good food choices for diabetics. You should also mention how damaging PUFAs are for diabetics – and for everybody.

    Tom Barrett
  • Excellent. Thank you

    Mary Lou McLain

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