A healthy diabetes diet is the foremost priority for a person having high blood glucose level. It is such a healthy eating habit which is rich in nutrients and low in calories and fat with a stress on fresh fruits, green vegetables and whole grain consumption.
Some of the recommended healthy food habits and criteria of a diabetes diet are mentioned below:
Guidelines for a Healthy Diabetes Diet
Healthy and Slow Release Carbohydrates
Carbohydrates play a very important role in reducing your blood glucose level. As such you must consume the healthy carbohydrates like high-fiber complex carbohydrates, also called as slow release carbs.
These carbohydrates are most likely found in fruits such as mango, bananaetc; vegetables such as sweet potato, squash, cauliflower etc; whole grain cereals like brown rice or wild rice, raisin, bran, oatsetc; legumes such as beans, peas, lentils etc and low-fat dairy products.
Dietary Fibers or Roughage
Dietary fibers or roughage are those parts of the plant food that can’t be digested or absorbed by the body. These fibers are highly beneficial for your body as they manage the high blood sugar level. You must choose the foods that are rich in dietary fibers and keep in your diet. Foods that include such fibers are fruits like mango, vegetables like potato, nuts, legumes like beans, peas, lentils etc, whole-wheat flour, wheat bran etc.
Eat Low Glycemic Food
Glycemic index is the tool that tells you which food increases your blood sugar and which not. Foods with high glycemic index raise the blood sugar while the food with low glycemic index lowers it down.
As such you must eat foods that have a low glycemic index like complex carbohydrates such as whole grain rice, bread or cerealsetc; water foods such as all vegetables and nearly all types of fruits; coal foods such as nuts, seeds, seafood, beans, whole grains etc. This kind of food also takes in ‘white food’ substitutes like brown rice, whole wheat bread and pasta.
Cholesterol Free Foods
Cholesterol increases the level of glucose in the body. You must always in take foods that are free from cholesterol. Always keep in mind not to consume more than 300 milligrams of cholesterol per day. Avoid the foods that are richn cholesterol such as high-fat dairy products, high-fat animal proteins, fish liver, egg yolk etc. Always eat healthy cholesterol free foods like whole grain meals, oatmeals, olive oil, fruits, vegetables etc.
Healthy and Good Fats
Fats are basically of two types- healthy and unhealthy. Thus you should choose the fats wisely in your diet. The finest fats are the monounsaturated and polyunsaturated fats that are very helpful in lowering the level of cholesterol.
These fats mostly come from fish and animal sources and are contained in foods like canola oil, olive oil, peanut oil, nuts, almonds, walnuts, pecans, avocados etc. Other good fats include omega-3 fatty acids found in fishes like tuna and salmon.
Low Sweet Foods
In diabetes you needn’t to discard sweet or sugar completely out of your diet. You can easily have a small amount of sweets now and then in your food by making some moderations.
Always add some healthy fats like peanut butter, ricotta cheese, yogurt etc to your sweet dish. Moreover, never consume the deserts alone but include them within your meal or consume with some snacks.
By choosing healthy foods you can easily manage your blood sugar level and can keep it under a safe range. The above mentioned guidelines for a healthy diabetes diet will surely help you in attaining your goal.