Diabetes is a chronic condition that occurs when the pancreas fails to produce enough insulin. It can also occur when the body cannot process or use the insulin efficiently.
Either way, blood sugar levels in the body can increase dramatically, leading to life-threatening risks.
However, diabetes can be regulated and controlled through proper lifestyle changes. Keeping one’s diet in check is one of the most importants aspects of managing blood sugar levels.
Carbohydrates are perceived as a diabetic’s worst enemy. The carbs we consume are broken down into glucose, which can be harmful for people suffering from diabetes.
But carbs are also an important part of our diet. It helps provide fuel to our body, keeps it energetic throughout the day. That said, it is important to note that not all sources of carbs are bad or unhealthy.
There is always space for some amount of carbs in your food plate, but when you include it, make sure you pick the right foods.
1. Beans
Beans and other legumes such as chickpeas and lentils contain high amounts of carbs in them. However, they’re an excellent source of fiber and protein. That said, diabetic patients can add them to their diet, keeping the portions in check. According to the American Diabetes Association (ADA), beans such as kidney beans, pinto beans, navy beans and black beans can be included in your diet if you have diabetes.
2. Fruits
The American Diabetes Association suggests that a diabetic can consume any fruit, as long as they’re not allergic to them. While one must avoid high calories fruits like bananas, mango, and grapes, eating apples, oranges, pomegranate, papaya, and watermelon can provide you with the right amount of fiber. However, make sure to regulate your portions.
3. Whole grains
Whole grains like barley, wheat, oatmeal, millet, brown rice are fiber-rich complex carbohydrates, which are a smart choice for people with diabetes. They are great for managing blood glucose levels since they have a lower glycemic index (GI).
4. Dairy products
While people with diabetes should refrain from sugary foods and drinks, dairy products like milk, despite having natural sugar, can be included in daily diet. This is because dairy foods contain protein and calcium. So as long as milk, cheese, curd are consumed in moderation, they can prove beneficial for overall health.
5. Veggies
Vegetables are an essential part of a healthy diet. However, some veggies are high in carbs and can impact the health of a diabetic. These include potatoes, peas, butternut squash and peas. But you can always add a moderate amount of sweet potatoes, beetroot and corn to your diet. These foods are a good source of fiber and Vitamin A and can be consumed from time to time.
