5 awesome must eat diabetic friendly foods
July 01 ,2018 / Diabetes and Weight loss
Don’t let diabetes stand in the way of you and good food. Go wild with these five ingredients and see what you can create. Just remember to keep portion sizes and sugar intake under control and eat a balanced diet.
Succulent and delectable, salmon is one of the world’s most popular fish dishes. Its versatility and distinct taste make it perfect for a healthy and delicious breakfast, lunch, or dinner. Diabetes experts recommend salmon as an excellent fatty fish, high in omega-3, which boosts heart, skin, and brain health. It is protein-rich, helping reduce cravings, and it promotes weight loss. This is a great way to start reducing insulin resistance, perfect for those with type-2 diabetes. Salmon is simple to prepare. Try it poached, baked, or lightly sautéd with some dill and lemon juice for extra flavour.
Blood sugar control is the essence of diabetes management, so choosing foods that are lower in carbohydrates and sugar can help avoid hyperglycemia. Avocados meet both these requirements. With a high amount of monounsaturated fatty acids, which promote good cholesterol, an average avocado contains around 17 grams of carbohydrates. In comparison, an apple contains about 25 grams while a banana would have approximately 27 grams of carbs. Those watching their weight might need to be wary of avocado's high-fat content. But, combining them with other diabetic-friendly foods like salmon creates simple, satisfying meals to get you through your crazy day.
Go nuts for nuts. For a few years now nuts have been hailed for being super diabetic friendly, and they still are. Some nuts have benefits that other nuts don’t. Almonds are rich in vitamin E. Walnuts contain healthy omega-3 fatty acids. Cashews give you a lot of magnesium, while almonds, peanuts, and pistachios reduce the prevalence of ‘bad’ cholesterol. This is important for people with diabetes because high cholesterol combined with their increased risk of exposure to high blood glucose levels also increases the risk of narrowing arteries. There’s even more great news about nuts. Research from the Louisiana State University found that people who regularly eat tree nuts, including pistachios and walnuts, have lower risks of developing type 2 diabetes and heart disease. Just make sure to avoid salted nuts that can cause more harm than good.
This fantastic, low-carb, snack is perfect served with a variety of fresh, diabetic-friendly vegetables. The appeal to people with diabetes from this dish comes from the eggplants that make up the bulk of the baba ganoush. Eggplants, also known as aubergines, are low in calories and carbohydrates, perfect for those keeping a close eye on their energy intake and blood sugar levels. Despite this, eggplants are amazingly high in vitamins and fibre. The high density of nutrients makes you feel full, which prevents overeating, and this makes Eggplants one of the most underrated foods for people with diabetes. The other ingredients that go into making delicious baba ganoush are also very diabetic friendly. Sesame seeds improve glycaemic levels and help reduce pre-diabetic symptoms. Olive oil, garlic, lemon juice, and parsley have all been shown to be beneficial in diabetic diets. There’s no denying that this is a superfood.
It’s no secret that for many of us needing to change our diets as a result of a diabetes diagnosis, giving up lamb would be arduous. The good news is that you don’t have to. Finally, there is something for the meat lovers on this list that is also diabetic-friendly. Though it is high in protein, eating high amounts of red meat, in any diet, increases the risk of many health issues, including bowel cancer and cardiovascular disease. Overconsumption of red meat should be reduced for everyone, but cutting it out entirely is unnecessary. To integrate lamb into your diet as a person with diabetes, all you need is strategic portion control. Dietitians recommend no more than 18 ounces of cooked red meat per week, which equates to about five, servings of lamb, each about the size of a bar of soap. Staying on top of your portion sizes is crucial.
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