Top 10 Diabetes Super-Foods!

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Top 10 Diabetes Super-Foods!

Top 10 Diabetes Super-Foods!

What to eat when diabetic?

This is one of the most troublesome questions faced by diabetes patients. It is not end of the world when you are diagnosed with Diabetes. It indeed requires some precautions in eating habits and ensuring the medicines are administered at the right time. But a diabetic can lead healthy lifestyle with certain minor changes into their dietary habits.

This article lists some of the easily available food items which can be consumed even if one is diabetic.

Diabetes Super-Foods
1. Green Leafy Vegetables

The green leafy vegetables are a good source of vitamins and minerals. These are high in fibre content, while low in calories and carbohydrate content, making them the perfect choice for diabetic patients.

2. Whole Grains

Whole grains are fibrous and much more nutritious than the enriched wheat flour options commonly available in the market. Whole grain food items include following as the key constituents:  whole oats, whole wheat flour, whole grain cornmeal, buckwheat flour or whole rye. One can include whole wheat pasta, bran cereal, barley etc in their daily routines. These are also perfect source for potassium and are high in fibrous content.

3. Sweet Potato

Regular potatoes are high in Glycemic index (GI) which is not good for a diabetic patient. While sweet potatoes can be easily replaced for regular potatoes and these also have low GI.

4. Tomato

Tomatoes are rich source for Vitamin C, Vitamin E and Iron. These should be included in daily diet. One can have Tomato in pureed form, or as a sauce, or raw in a salad, or cooked with vegetables.

5. Citrus Fruits

Citrus fruits are known for high fibrous content and vitamin C. Large variety of citrus fruits is easily available and should be included as an important constituent of daily diet. One can choose from oranges, sweet lime, lemon, grapefruit etc. for inclusion in daily diet.

6. Fatty Fish

Fatty fishes such as salmons, sardines, halibut, and mackerel are good source for Omega 3 fatty acids and should be included. These also help in controlling the hypertension condition.

7. Beans

One should include kidney beans, or black beans in their daily diet, as beans include magnesium & potassium in good amount as well as high in protein content. These are high in carbohydrate content so should not be consumed in large content. Consumption of ½ cup beans provides protein required by the body without increasing the carbohydrate content in the body.

8. Low Fat Dairy Products

Dairy products are a good source of Calcium, Vitamin D & Vitamin K which are necessary for healthy bones. But high fat dairy products may lead to high cholesterol for diabetic patients, so one with diabetes condition should restrict dairy products with high fat. Many low fat dairy product options are easily available now in the market.

9. Nuts

Nuts are an important source of nutrients for people suffering with diabetes. These include, plant sterols, vitamins, minerals and fibre. Nuts which can be consumed safely by diabetics include: almonds, walnuts, cashews, pistachios, brazil nuts, hazel nuts, and chest nuts.

 10. Berries

Varieties of berries are available in the market and all of them are rich source for anti-oxidants, vitamins and fiber. One can include strawberry, blueberries etc in the daily routine. These can be combined with Yoghurt and turned into a sumptuous as well as delicious meal.

One should avoid taking supplements when there is a natural choice of food item available as the source. The above food items not only help one control the starch, carbohydrates in the body but also provide for the much needed calcium, potassium, fiber, magnesium and vitamins A.

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