With diabetes, the food your choose to put in your mouth can make the difference between health and long-term complications associated with uncontrolled diabetes. A balanced diet is important to achieve a healthy weight and keep your blood sugar levels under control, in addition to bringing your blood cholesterol levels and blood pressure within target.
Oatmeal
Oats contain a type of fiber called soluble fiber, which helps to reduce total and LDL cholesterol levels in addition to smoothing out your blood sugar levels after eating. Choose plain and large oat flakes or steel cut oats because they are digested at a slower pace and do not contain unneeded sugar. Sweeten with a hypocaloric sweetener or with berries and cinnamon.
Almonds
If you are looking for a quick and satisfying snack that won't impair your blood sugar levels, have a small handful of almonds. A serving of almonds corresponds to 1 oz, or about 23 almonds, and contains 163 calories, 6 g of protein, 14 g of fat which are mainly heart-healthy monounsaturated fat, only 6.1 g of carbohydrates and 3.5 g of fiber. Keep some at your work place, in your purse or in your car for snack attacks.
Flaxseeds
Flaxseeds are rich in soluble fiber, providing about 2.2 g per tablespoon of ground flaxseeds. Soluble fiber can help you control both your blood sugar levels and LDL cholesterol levels. Add a tablespoon of ground flaxseeds to your oatmeal, yogurt, salad, pasta or in any of your favorite baked goods recipes.
Berries
With diabetes, it is important to control your carbohydrate intake to maintain your blood sugar levels within the target range. A small piece of fruit contains an average of 15 g of carbohydrates, while larger pieces can easily contain twice as much. Berries have the lowest net carbohydrate content of all fruits. Net carbohydrates correspond to the amount of carbohydrates able to raise your blood sugar levels and can be calculated by subtracting the fiber from total carbs. For example, 1 cup of strawberries contains 8.2 g of net carbs and 1 cup of raspberries has 6.7 g of net carbs.
Olive Oil
Olive oil is a great fat to use for cooking, to prepare your own dressings or simply to drizzle over your foods. Olive oil is rich in heart-protective monounsaturated fats, which can help you keep your blood cholesterol levels within a healthy range and lower your risk of heart disease.
Dark Chocolate
If you feel the need for a little treat, dark chocolate is the best choice. Choose chocolate with a cocoa content of 70 percent and higher to keep your carbohydrate and sugar intake as low as possible. A few pieces of dark chocolate make a delicious dessert that won't wreck your diabetes control.
Avocado
Adding a few slices of avocado to a salad or over a serving of meat is a good way to add healthy monounsaturated fat to your diet. Keeping your heart healthy with healthy fats is important to prevent heart diseases associated with diabetes.
Fish
Fish, especially cold-water fatty fish such as salmon, herring, sardines, mackerel and albacore tuna, constitutes an excellent source of omega-3 fatty acids. These fats can help your heart stay healthy with diabetes, in addition to improving your concentration and mood. Include at least two to three servings weekly.
Legumes
Legumes such as beans and lentils are rich in fiber and protein and do not cause a significant rise to your blood sugar levels because of their low glycemic index. Add beans and lentils to your soup, use them in a salad or prepare a chili sin carne.
Non-Starchy Vegetables
Non-starchy vegetables should be the foundation of your diet because of the nutritious vitamins, minerals, antioxidants and fiber they provide. Bok choy, onions, tomatoes, mushrooms, spinach, broccoli and cauliflower will help you stay healthy with diabetes while avoiding blood sugar levels spikes.
