Diabetes is a condition that diminishes a person's ability to move sugar from the blood stream into the cells. When this happens, blood sugar levels rise dangerously high, which can cause cardiovascular problems, vision problems, neuropathy and even death. By balancing their intake of carbohydrates, fat and protein, diabetics can help control their blood sugar levels. Balancing nutrients is sometimes difficult as many want to be able to eat out at restaurants and make meals in minutes. Luckily there are some easy yet healthy foods that diabetics can use when creating meals or quick snacks.
Vegetables
Vegetables like broccoli, celery, bell peppers, spinach and cabbage are some of the healthiest foods to include in a diabetic meal plan, because as the Mayo Clinic explains, vegetables are a healthy source of carbohydrates. This is because vegetables are complex carbohydrates as opposed to simple carbohydrates, which are refined and low in nutrients. Complex carbohydrates like vegetables are rich in dietary fiber, which leads to a feeling of fullness, as well as vitamins and minerals. Vegetables are easy to add into a diabetic meal plan. In fact, the American Diabetic Association recommends keeping frozen vegetables on hand to stir-fry with meat like shrimp or chicken, or to add to pastas and pizzas. Steamed vegetables also make an excellent and quick side dish to pair some protein and fat like chicken with olive oil.
Eggs
Eggs are another easy food for diabetics to use in their diet because they go well with almost any food at any meal. The American Diabetic Association recommends that diabetics use eggs to make vegetable omelets or to eat them hard-boiled as a quick snack. Eggs contain protein and fat, which help to balance out carbohydrates like rice or bread. Since eggs contain a high level of cholesterol, diabetics should eat whole eggs no more than a few times per week, or use only the egg whites every day.
Whole Wheat Tortillas
Instead of using white flour tortillas, which can spike blood sugar levels quickly, use whole wheat tortillas, which have a lower glycemic index, meaning they take longer to digest and raise blood sugar levels at a slower rate. The American Diabetes Association suggests wrapping up slices of meat, cheese and vegetables in whole wheat tortillas to make a quick meal or snack that is balanced. Use whole wheat tortillas for chicken quesadillas or for a snack with peanut butter.
Nuts
There are many benefits of eating nuts because they are high in fiber, and high in healthy, unsaturated fat. The Mayo Clinic recommends that about 20 to 25 percent of a diabetic's diet consist of healthy fats that do not clog the arteries, like those found in nuts. Nuts also contain dietary fiber, which slows the rate that a carbohydrate is digested, according to the Mayo Clinic. Nuts can be used in cooking or eaten as a snack on the go.
