A diabetic diet
consists of foods that are healthy for a controlled diabetic diet. This
comprises a list of foods for diabetics that is high in fiber, antioxidants,
and vitamins and minerals. The list of foods that we have included in this
diabetics diet slideshow are also familiar and easy to find. These are not the
only food for diabetics, but including them in your diabetes meal plan will
help improve your overall health.
High fiber
High fiber foods
are known to lower blood cholesterol and blood sugar levels. Whole grains,
oats, channa atta, millets and other high fiber foods should be included in
foods for diabetics. Maida, sooji, noodles, pasta should be avoided. If one
feels like consuming pasta or noodles, it should always be accompanied with
vegetable /sprouts.
Beans
Beans have always
been the undervalued protein that could work best when used as a substitute for
meat. They stay in your digestive system longer and add to the feeling of
fullness and a satisfied feeling, aiding weight management, a very good example
for food for diabetics. To save time cooking beans, use a pressure cooker.
Soaked beans are tender in just 10 to 15 minutes.
Barley
Barley is great
for a healthy diet. Barley includes both soluble and insoluble fiber in
abundance. It can be added to soups, cereal and salads.
This food for
diabetics reduces the rise in blood sugar after a meal by almost 70 per cent,
and hence keeps your blood sugar lower and steadier for hours.
Carrots
While the type of
sugar they contain is transformed into blood sugar quickly, the amount of sugar
in carrots is extremely low. This food for diabetics are one of nature's
richest sources of beta-carotene, which is linked to a lower risk of diabetes
and better blood-sugar control.
Asparagus
Scientists have
found regular intake of the increasingly popular vegetable keeps blood sugar
levels under control and boosts the body's production of insulin, the hormone
that helps it to absorb glucose, the Daily Mail reported.
Milk
Milk is the right
combination of carbohydrates and proteins and helps control blood sugar levels.
Two servings of milk in a daily diet is a good option as a fod for diabetics,
however other product like curds, butter milk and or cottage cheese are also
good substitutes. But, one should ensure that low fat milk is consumed, as fat
in milk is not healthy and also adds to extra calories.
Vegetables and pulses
Vegetables are a
good source of vitamins and fiber. High fiber vegetables such as peas, beans,
broccoli and spinach /leafy vegetables should be included as food for
diabetics. Also, pulses with husk and sprouts are a healthy option and should
form a part of the diet.
Good quality fat
It is important to
choose fats wisely as some fats are healthier for the body than others. One
should carefully choose cooking oils that are high in MUFA (Monounsaturated
Fat) as these fatty acids control bad cholesterol and control diabetes as well.
High N3, with low saturated fatty acid content is another good property of oil.
Canola is the right option as a food for diabetics with all these healthy
properties for diabetes and heart health and is a good recommendation as
cooking oil.
Olive oil
Unlike butter, the
good fat in olive oil won't increase insulin resistance and help reverse it. A
touch of olive oil also slows digestion, so your meal is less likely to spike
your glucose. As a food for diabetics use them in salads, pastas and starters.
Fruits
Fruits high in
fiber such as papaya, apple, orange, pear and guava should be consumed. Fruits
contain fructose which does not let the blood sugar levels rise immediately and
thus can be easily consumed as food for diabetics. However, calories from
excess intake remain.
Apples
Apples are
naturally low in calories, yet their high fibre content. This food for
diabetics fills you up, battles bad cholesterol, and blunts blood-sugar swings.
Eat them whole and unpeeled for the greatest benefit, or make a quick baked
apple.
Berries
Berries are full
of fibre and antioxidants. The red and blue varieties also contain natural
plant compounds called anthocyanins. Scientists believe these may help lower
blood sugar by boosting insulin production.
Broccoli
Broccoli is
filling, fibrous, and full of antioxidants. It's also rich in chromium, which
plays an important role in long-term blood sugar control. Use this food for
diabetics in soups, pasta dishes, and casseroles, or saute it with garlic, soy
sauce, or for a taste you'll fall for.
Flaxseeds
They're rich in
protein, fibre, and good fats similar to the kind found in fish. They're also a
source of magnesium, a mineral that's key to blood-sugar control because it
helps cells use insulin. The best way to have this food for diabetics in in the
morning as soon as you get up. A tablespoon of it works wonders.
Oatmeal
Oatmeal is loaded
with soluble fibre which, when mixed with water, forms a paste. Just as it
sticks to your bowl, it also forms a gummy barrier between the digestive
enzymes in your stomach and the starch molecules in your meal. So it takes
longer for your body to convert the carbs you've eaten into blood sugar. This
dieter's food can be best used as a food for diabetics in breakfasts,
porridges, soups and casseroles.
Fish
According to a Harvard
School of Public Health study eating fish just once a week can reduce your risk
of heart disease by 40 per cent. The fatty acids in fish reduce inflammation in
the body—a major contributor to coronary disease—as well as insulin resistance
and diabetes. Grilled fish is a good food for diabetics
Small frequent meals
A large meal gives
rise to higher blood sugar in one's body, therefore it is essential to take
small frequent meals to prevent both higher and very low blood sugar values and
keep them constant. Food for diabetics should consists of small in between
snacks can be dhokla, fruit, high fiber cookies, butter milk, yogurt, upma/poha
with vegetables etc.
Yogurt
Yogurt is rich in
protein and another weight loss powerhouse: calcium. Several studies have shown
that people who eat plenty of calcium-rich foods have an easier time losing
weight- and are less likely to become insulin resistant.
Choose yogurt as a
food for diabetics by including it in your breakfast, add fruits to it or
sprinkle a low-fat granola for extra nutrients.
Nuts
Nuts are full of
'good' fats that fight heart disease. These fats have even been shown to help
reduce insulin resistance and make blood sugar easier to control. Nuts are also
one of the best food sources of vitamin E, an antioxidant that protects cells
and may help prevent nerve and eye damage. They are rich in fiber and
magnesium, both of which may help regulate your blood sugar.
Cereal
In 1962, six year old John Tuohy, his two
brothers and two sisters entered
Connecticut’s foster care system and were prompltyl spilit apart. Over the next
ten years, John would live in more then ten foster homes, group homes and state
schools, from his native Waterbury to Ansonia, New Haven, West Haven, Deep
River and Hartford. In the end, a decade later, the state returned him to the
same home and the same parents they had taken him from. As tragic as is funny
complelling story will make you cry and laugh as you journey with this child to
overcome the obsticales of the foster care system and find his dreams.
http://www.amazon.com/No-Time-Say-Goodbye-Memoir/dp/0692361294/