A healthy diet is a powerful, but underused, tool to manage your diabetes. Before prescribing drugs and insulin to optimize your blood sugar levels, every doctor should first have diabetics follow a healthy lifestyle including choosing healthy foods and being active on a regular basis. Some foods can help you obtain the nutrients that can keep you healthy and prevent the long-term complications associated with uncontrolled diabetes.
Cold-Water Fatty Fish
Cold-water fatty fish is the best source of long-chain omega-3 fatty acids found in food. Omega-3 fats are important to keep your heart healthy and prevent cardiovascular diseases. Your diet should include fatty fish at least two times a week, but three to four times a week would be ideal. Cold-water fatty fish includes salmon, herring, sardines, albacore tuna, lake trout and mackerel. If you have a fish allergy, discuss the use of fish oil supplements with your doctor. Caution is recommended if you take medications, especially blood thinners.
Non-Starchy Vegetables
Non-starchy vegetables should fill half of your plate, according to the American Diabetes Association. Broccoli, bok choy, turnips, tomatoes, mushrooms, onions, asparagus, cauliflower, kale, spinach and other leafy greens all have a very low carbohydrate content, which means that they won't raise your blood sugar levels. In addition to being packed with vitamins, minerals and antioxidants, they are rich in fiber that will help you feel fuller with less full, which can facilitate weight loss if it is part of your goals.
Barley, Sweet Potato, Quinoa and Legumes
With diabetes, controlling your carbohydrate is especially important. Carbohydrate is the nutrient that elevate your blood sugar levels and this is why choosing slowly digested carbohydrates can help you prevent a sharp rise of your blood sugar levels after your meal. Avoid potatoes, processed and refined grains and swap these foods for low glycemic index, which means slowly-digested, barley, quinoa, sweet potatoes, beans and lentils.
Berries and Dark Chocolate
To satisfy your sweet tooth while keeping your blood sugar levels in check, it is best to choose foods that have a low sugar content and that contain slowly-digested carbs. Berries have the lowest sugar content of all fruits in addition to being loaded with antioxidants. Have a little bowl of strawberries, blueberries or raspberries for dessert. Dark chocolate is also a good way to satisfy a sweet craving without compromising your diabetes control.
Olive Oil, Avocado and Almonds
Monounsaturated fats can help you keep your blood cholesterol levels within the desirable range and prevent heart disease. These healthy fats are found in olive oil, avocado and almonds. Use avocado to cook your vegetables or to prepare a homemade vinaigrette, with equal parts of balsamic vinegar, to drizzle over your meals. Add a few slices of avocado to your salad and snack on a small handful of unsalted roasted almonds.
