People with diabetes know perfectly well how important eating habits are for proper blood sugar control. Certain foods can not only improve sugar levels (for example, during hypoglycemia episodes, sweet products can raise blood glucose levels and boost a patient’s well-being) but boost one’s health condition and be useful in weight loss.
That’s why we decided to talk about a well-balanced, beneficial diet in this article. Of course, it is always better to consult with a nutritionist in order to know for sure what would be good and what won’t be a great variant for combining with insulin medications. However, some valuable recommendations from our team of experts won’t hurt as well. So, without further ado, let’s dive into the world of healthy eating, health and wellness, and other crucial factors for every person (especially for those with diabetes mellitus).
Every aspect should be considered in the routine of those with type 1 and type 2 diabetes – diet, eating, physical activity – all of that requires constant control from both patient and their doctor. Of course, it is crucial to work on a meal plan with an expert who can choose products specifically for a person and their health peculiarities.
The products we are going to talk about are medically reviewed and recommended to most people due to their positive influence on one’s well-being. Here are the top 7 foods your nutritionist will probably find useful.
Such types of fish as salmon, sardines, mackerel, herring, and so on are rich in omega-3 fatty acids DHA and EPA; those are incredibly beneficial for keeping the heart healthy and well-functioning. Fish is also a great source of protein, which helps keep your blood sugar at a normal level. That is why it should be included in the diet of those with a high risk of stroke and other heart-related problems.
This type of food contains many beneficial components, like vitamins and minerals, endosperm, bran, and so on. These can be easily incorporated into meals or snacks in order to keep blood sugar at a normal level and avoid serious health issues. Some of the products people mainly choose include brown rice, pasta, oatmeal (or whole oats), quinoa, cornmeal, etc.
Among most food choices, leafy greens are the variant that combines low calories, as well as digestible carbs (those that can be absorbed by the body). That means they cannot raise blood sugar too high. Greens are rich in vitamin C as well, which is often not enough in people with diabetes mellitus. The foods include spinach, kale, and other types of greens.
According to recent researches, protein foods don’t affect blood sugar and keep people full for a more extended time. On the other hand, it can lower your blood sugar (especially in those with diabetes type 2). The best example of such products includes poultry (chicken, turkey), nuts, seeds, beans (black, kidney beans, etc.), tofu and soybeans, and so on.
Studies demonstrated that consuming a serving of greek yogurt daily will lower the chances of type 2 diabetes to 18%! Not to mention all the help in terms of weight loss and healthy dieting. This product includes a high level of proteins, calcium, and healthy fats, which can make a person fuller for a long time. And let’s not forget that, compared to regular yogurt, Greek yogurt contains only 6-9 grams of carbs per portion!
Regular vinegar, as well as apple cider vinegar, includes acetic acid in the composition. That means it has the ability to improve blood sugar faster. Specialists recommend adding 4 teaspoons of vinegar to a glass of water and drink it before every meal. However, try to start from one teaspoon per glass at first in order to get used to the taste; for some individuals, the flavor may seem too strong at first.
We would like to dedicate a separate paragraph for flaxseeds because they are rich in omega-3 fats, fiber, and other unique plant-based components. Thanks to that, it is possible to not only improve blood sugar levels but also control blood pressure better. Doctors recommend consuming flaxseeds daily (they may be added to oatmeal or a salad).
Similar to the list of the food that is recommended for consumption, there is also the list of products that should be limited in order to control blood glucose levels better and improve a person’s health condition overall. So, professionals recommend avoiding the following products in a diet of a person with diabetes mellitus:
For gestational diabetes, it is recommended to create a special diet together with a nutrition professional. In this diet, the amount of carbohydrates, proteins, nutrients, and other important components should be calculated to keep a person energized, as well as help them improve blood sugar control.
The foods that should be included in the meal plan include fresh foods and vegetables, fiber, healthy fats, legumes, and other products that were already mentioned above.
People who live with diabetes mellitus should go to the nutritionist to create a perfect nutrition plan for their health condition. In order to keep blood sugar at a normal level, the diet should include fresh fruit, vegetables, nuts, seeds, and other beneficial products.
A healthy diet is not only a perfect way for glucose control, but it is also helpful for losing weight, improving heart health, reducing inflammations, and doing other beneficial processes. So, we recommend creating a diet perfect, especially for your case, in order to stay healthy and energized despite such an issue as diabetes. Thank you for reading and take care!