Managing your blood sugar levels with diabetes is not an easy task, but some foods can make it a bit easier. Because carbohydrates have the largest influence over blood sugars, people with diabetes need to closely monitor their intakes on a daily basis. Carbohydrates are found in many foods such as grains, fruits and starchy vegetables like potatoes, corn and plantain, as well as in yogurt, milk, sweetened beverages, candies, sugar and desserts. The American Diabetes Association (ADA) recommends consuming between 45 and 60 g of carbohydrates at each meal to better manage your diabetes.
Veggies
Non-starchy vegetables contain very little carbohydrates, but are a great source of filling fiber. For this reason, eating more of them can help you lower your carbohydrate intake so that it corresponds to 45 to 60 g per meal, as recommended by the ADA. Moreover, the 1 to 2 g of fiber provided by each one-half cup of non-starchy vegetables, such as broccoli, cauliflower, leafy greens, tomatoes and asparagus, can help you lose weight by making you feel fuller with fewer calories. Losing weight, if needed, can help your insulin work more effectively, which can lead to better blood sugar management in the long run.
Fresh Fruits
Fresh fruits are the perfect snack or dessert to satisfy your sweet tooth without consuming too many carbohydrates at once, so that your blood sugar levels can stay in check. A medium piece of fruits contains about 15 g of carbohydrates. In addition, fresh fruits bring you an array of health-protective antioxidants, as well as satiating fiber, which can help you achieve and maintain a healthy weight.
Low Glycemic Index Whole Grains
Grains, especially refined grains, constitute one of the main sources of carbohydrates. Switching to whole grains is a great idea as they provide more nutrients and fiber, but choosing low glycemic index whole grains is the best way to control your blood sugar levels. Low glycemic index foods refer to carbohydrate-rich foods that are digested slowly to prevent your blood sugars from spiking. Stone-ground whole grain bread, whole grain pasta, barley, quinoa, large oat flakes, steel cut oats or anything made of stone-ground whole grain flour are all considered good low glycemic options to include in your diabetes eating plan.
Beans and Lentils
Beans and lentils are a wonderful source of vegetarian protein, packed with antioxidants and fiber. Moreover, although they also are a source of carbohydrates, they have a low glycemic index, ranging between 10 and 50, according to the University of Sydney. Therefore, including beans and lentils in your meal will help you avoid blood sugar levels spikes after eating and also help you manage your diabetes.
Lean Protein
In addition to monitoring your carbohydrate intake, getting protein-rich foods at each meal and snack can also help you better control your blood sugars. Protein is required to stabilize your blood sugar levels, according to the Cleveland Clinic. Lean protein is best to ensure that your blood cholesterol levels stay within targets. Try fish, legumes, poultry, lean meat, tofu or low-fat cheese.
