For Parents For diabetics, it is very important to pay attention to daily food intake. The reason is, foods for diabetics can help you control blood sugar. Conversely, if you eat carelessly, then it can increase the risk of getting diabetes conditions worse.
Even so, you don’t have to worry. Being more careful in choosing healthy foods doesn’t mean you can’t eat well, really.
Most importantly, people with diabetes or diabetes need to avoid foods high in sugar and replace them with foods that have a low glycemic index (GI). This is a unit that shows how quickly food can raise blood sugar in the body.
These foods take longer to be processed into glucose in the body, so blood sugar tends to be more stable.
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According to the American Diabetes Association (ADA), there are several keys to healthy or eating patterns that need to be applied by diabetics, namely:
- Include fruit and vegetables
- Eat foods that contain lean protein
- Reduce sugar intake
- Avoid trans fats
Well, launching various sources, let’s just take a look at the foods recommended for diabetics in full as follows!
Healthy Food Recommendations and Recommended for Diabetics
1. Sweet Potato
Compared to other carbohydrates such as potatoes or rice, sweet potatoes have a lower glycemic index. One serving of boiled sweet potato has a GI of 44.
Not only that, sweet potatoes also contain various nutrients such as fiber, vitamins A, C, and potassium which are also beneficial for diabetics.
Another carbohydrate that can be consumed by diabetes is corn. In addition, corn is also a complex carbohydrate food that makes blood sugar levels do not rise quickly after consumption. Moreover, according to the journal in Food Science and Human Wellness, corn can help diabetics to better control their blood sugar.
Is a healthy snack for diabetics, here, Parents. In addition to having a low glycemic index, nuts also contain magnesium which plays a role in maintaining blood sugar levels.
Not only that, eating nuts has also been shown to be effective in lowering cholesterol, blood sugar levels, and increasing insulin sensitivity.
There are several types of nuts that you can consume. For example, almonds, walnuts, pistachios, cashews, peanuts, and kidney beans.
4. Whole Grain
Including foods that also have a low glycemic index. Some whole grains that can be consumed are brown rice, quinoa, barley, black rice, and buckwheat.
5. Green Vegetables
Green vegetables contain essential vitamins, minerals, and various other important nutrients. Not only that, this type of food also does not necessarily make blood sugar levels rise when consumed so it is good for diabetics.
Several studies say that eating green vegetables is beneficial for diabetics because they are high in antioxidants and have starch-digesting enzymes. Some types of green vegetables that you can consume include:
- Bok Choy
Parents You can enjoy this green vegetable by processing it into soup, stir-fried, fresh vegetables, or even used as a salad.
6. Chia Seeds
Chia seeds or chia seeds are also high-fiber foods as well as low in carbohydrates and calories. Although the shape is small, these foods can actually help you feel full longer and maintain blood sugar levels.
Of course, you don’t need to eat these chia seeds right away. To make it even more delicious, mix chia seeds into salads, cereals or sprinkle as smoothie toppings as desserts.
7. Low Fat Dairy Products
Other foods that are also good for diabetes are low-fat dairy products such as eggs and probiotic yogurt. Not only helps blood sugar levels, eating these foods can also help prevent type 2 diabetes.
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8. Mi Shirataki
For diabetics who love to eat noodles, let’s start by changing the type of noodles they eat, with shirataki for example.
Shirataki are noodles made from glucomannan or fiber derived from the root of the konjac plant. This type of noodle is low in carbohydrates and 97% water. However, shirataki also contains fiber so it is good for diabetics to consume.
Not only that, quoting Hello Healthy, Glucomannan fiber itself has the potential to lower blood sugar levels and can minimize the occurrence of insulin resistance for diabetics.
Fish is also one of the recommended foods for diabetics. Some types of fish that are good for consumption are:
Eating fish, including those rich in omega 3, is considered to help control blood sugar levels in people with diabetes.
You can eat fish by grilling it, making it into soup, or even peppering it to make it healthier.
This fruit has a sugar content of less than 1 gram in one serving. It also has low carbohydrates, but high fiber content. So, avocado is one of the best fruits that can be consumed by diabetics.
11. Citrus Fruits
Studies show that citrus fruits such as oranges, grapefruit, and lemons have antidiabetic effects. In addition, oranges are also rich in vitamin C, folate, and potassium which are also good for maintaining the health of diabetics.
Berries are rich in antioxidants that can prevent oxidative stress that is linked to a variety of health conditions, including heart disease, diabetes, and some cancers.
Berries such as strawberries, raspberries, blueberries, and blackberries contain antioxidants and high fiber. This type of food also contains other beneficial nutrients for maintaining overall health such as vitamins C, K, manganese, and potassium.
You can put berries inside smoothies or eaten directly as a snack.
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Those are some healthy and delicious foods that are recommended for diabetics. People with diabetes 1 or 2 can eat these foods to maintain blood sugar levels. Because every human body is unique, there is nothing wrong with consulting a doctor about the best food choices for those of you who have diabetes. May be useful!
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