Foods Which Diabetics Should Eat And Avoid.

Diabetes is a condition where there is too much sugar in the blood which causes a host of serious problems. If you suffer from diabetes, you need to eat something every few hours to ensure that the blood sugar is within healthy limits. If you are under treatment for diabetes and you miss a meal, the blood sugar levels may drop drastically making you feel giddy and nauseous. Likewise, bingeing may increase your blood sugar levels. Hence, it is best to eat smaller meals every few hours.

Sugar is a type of carbohydrate and carbs are responsible for increasing the blood sugar. As a diabetes sufferer, ensure that you keep an eye on your carbs intake.

Consume foods high in fibre as the body does not digest the fibre,hence the blood sugar isn’t affected, but fibre makes you feel full and helps in digestion. You can get fibre by eating plenty of fruits, vegetables and whole-grain foods. The skin of the fruits is where the fibre is loaded, so where ever possible, have the fruit/vegetable with the skin intact. Women require at least 25 grams of fiber a day; men need at least 38 grams a day.

Don’t reach out for anything merely because it says “sugar-free” as these could be loaded with carbohydrates which could impact your blood sugar levels as much as sugar laden foods. Many sugar-free products contain sorbitol which are high in carbs. Always check the labels for nutritional information.

As a diabetic, you don’t need to completely give up on carbs but choose the relatively healthier ones. Skip white bread made of refined flour which is stripped of nutrients and fibre and has only carbs which causes the blood sugar to spike; ditto with white pasta and white rice.

Sweet potatoes are a good source of vitamins, potassium, and fiber and don’t raise the blood sugar like white potatoes do.

Berries are high in fibre and nutrients and have low carbs. Greek yoghurt, eggs, beans are also some great snacking options. Greek yogurt is high in protein and low in carbs and is also an excellent source of probiotics which helps in healthy digestion and helps manage diabetes.

High Glycemic Index (GI) foods rapidly affect blood sugar, while low GI foods have a slow digestion and absorption, and produce a more gradual rise in blood sugar. Below 55 is considered low GI. So the lower it is, the better and the higher it is, the faster it affects blood sugar..

Include non-starchy foods like leafy vegetables, green beans and peppers as against corn or white potatoes. Artichoke, broccoli, cabbage, asparagus, eggplant, carrots, okra, baby corn, leeks, mushrooms, tomatoes, green peppers, onions, bean sprouts, Brussels sprouts, cauliflower, cucumber and greens are some great non-starchy vegetables that you can consume generously.

Diabetics are at a high risk of cardiovascular diseases and need to keep a check on their salt intake. Limit your salt intake and avoid processed and canned foods. Have no more than 2300 mg of sodium per day which is the recommended amount.

Include whole grains in your diet like oats, muesli, brown rice, wholewheat pasta and skip their refined counterparts. Amaranth, buckwheat, quinoa,millet and bulgur are other great options.

Blueberries contain both insoluble and soluble fiber which improves blood sugar control. In a study by the USDA, people who consumed 2 ½ cups of wild blueberry juice per day for 12 weeks lowered their blood glucose levels. Blueberries contain anthocyanins which is a natural chemical that stimulates the release of adiponectin, a hormone that regulates blood glucose levels.

Wild salmon, mackerel, sardines and tuna are full of healthy omega - 3 fatty acids which have anti-inflammatory properties and are very good for the heart too. The American Diabetes Association(ADA) recommends having oily fish at least two times per week.

Include nuts in your diet as they reduce the bad cholesterol and are nutritionally rich. Apply moderation.

Limit your intake of saturated and avoid trans fats. Animal proteins such as beef, sausage, hot dogs and bacon contain saturated fats. Trans fats are found in processed snacks and baked goods.

Supplement your diet with flaxseed. In a study reported in the Journal of Dietary Supplements, researchers found that when people with type 2 diabetes supplemented their diets with ground flaxseed, fasting blood glucose levels decreased 19.7%, total cholesterol decreased more than 14.3%, triglycerides lowered 1.5%, and low-density LDL (bad) cholesterol declined 21.8%.

Reduce intake of chips, cookies, cakes, full-fat ice cream, etc.

An apple a day does keep the doctor away. The Harvard School of Public Health examined the diets of 2,00,000 people and found that those who reported eating five or more apples a week had a 23 percent lower risk of developing type 2 diabetes compared with subjects who did not eat any apples.

Include fenugreek seeds powder in your diet. Drinking water in which fenugreek seeds have been soaked overnight is also shown to help diabetics. Fenugreek seeds are high in soluble fibre which helps lower blood sugar by slowing down digestion and absorption of carbohydrates. In a study in India, researchers found that adding 100 grams of defatted fenugreek seed powder to the daily diet of patients with type 1 diabetes significantly reduced their fasting blood glucose levels, improved glucose tolerance and also lowered total cholesterol, LDL or ‘bad’ cholesterol.

Raspberries are in the list of super foods of the American Diabetes Association as they contain ellagic acid, which along with other components in raspberries has been studied for its effects on insulin resistance and lowering blood sugar. Reach out for whole fruits with the peel instead of fruit juices which strip the fibre. Pears, apples, oranges, cherries, grapefruit, plums, strawberries, guavas, and kiwi fruit are some other good options.

As a diabetic, you can have occasional sweet indulgences, of course, with your doctor’s approval who can suggest what you can eat based on your sugar levels. When eaten on their own, sweets shoot up the blood sugar but when eaten with other healthy foods, the blood sugar doesn’t rise as rapidly. Also have small portions of sweets if you crave for the same or reach out for fruits instead. Find healthier options to satisfy your sweet tooth. For instance, have a small piece of heart healthy dark chocolate, rather than a milk chocolate bar.

Look out for hidden sugars in packaged foods and always read labels. Added sugar can also appear as fructose, dextrose, lactose, maltose, invert sugar, agave nectar, cane crystals, corn sweetener, evaporated cane juice, high-fructose corn syrup, malt syrup, and many more. Do not blindly pick up products which have the word “healthy” written on the package. It may mean little.

If you suffer from diabetes, there are plenty of food choices to satiate your cravings. Reach out for those which are low in carbohydrates and sugar. Consult your doctor before making any diet modifications and follow your doctor’s advice on foods that are right for you. With a healthy diet, exercise and medication, diabetes can be managed with relative ease.

Image Courtesy : Saritha Dattatreya.