People with diabetes need not only to control their blood sugar levels but also their weight, blood pressure and blood cholesterol levels in order to prevent long-term complications associated with diabetes. Some staple foods can make your life easier, so make sure you stock them in your cupboards and fridge to have them on hand whenever planning meals and snacks.
Non-Starchy Vegetables
Non-starchy vegetables, such as carrots, broccoli, cauliflower, spinach, lettuce, onions, cucumbers, celery, bell peppers, tomatoes and mushrooms, provide fiber and a wide array of protective antioxidants for very few calories. Their satiating power makes them helpful for weight loss, allowing you to feel full for longer periods of time, and reaching and maintaining a healthy weight is key to better managing diabetes. Moreover, the very low-carbohydrate content of non-starchy vegetables do not influence your blood sugar levels. The American Diabetes Association recommends that half of your plate be filled with non-starchy vegetables. Include them at both lunch and dinner. Try a vegetable-based soup, a salad, raw or cooked vegetables.
Low Glycemic Index Carbohydrates
Carbohydrates are very important for people suffering from diabetes since they are broken down into sugar molecules. However, not all carbohydrates are digested and absorbed at the same speed. The glycemic index is a great tool to identify which carbohydrates will have the smallest impact on your blood sugar levels. Slowly digested low glycemic index carbohydrate foods for diabetics include beans, lentils, stone-ground whole grain bread and cereal, sourdough bread, old-fashioned oat flakes, barley, whole grain pasta, temperate climate fruits--such as apple, plums, pears and berries--low-fat milk and plain yogurt, according to the University of Sydney. Choose these low glycemic index options to get your 45 to 60 g of carbohydrates at each meal, as recommended by the American Diabetes Association.
Protein
Carbohydrates should always be consumed with protein to reduce blood sugar level variations, according to the Cleveland Clinic. Always have healthy sources of protein in your kitchen, such as beans, lentils, fish, chicken, lean meat, low-fat cheese, low-fat milk, low-fat yogurt, tofu, nuts, nut butter and seeds, and always include a small amount at each of your meals and snacks. The American Diabetes Association suggests that a quarter of your plate should be occupied by protein-rich foods at each meal.
Healthy Fats
Choosing the right fats, such as unsaturated fats, instead of the harmful saturated and trans fats is very important to keep your heart healthy with diabetes. Stock up on olive oil, canola oil or peanut oil and use them for cooking or in your salad dressings as they are rich in heart-protective monounsaturated fats. You can also add a few slices of avocado or a small handful of nuts to your meals every day to add more of these healthy fats to your diabetic diet.
