Recommended foods for people with diabetes
If you have diabetes you need a guide to help you quickly determine if a product is good or bad choice. It is extremely important to choose the right foods we eat, to have a state of optimal health and more effectively control blood glucose levels.Below are some foods or groups of foods that are recommended for people with diabetes.
Foods high in fiber
Dietary fiber composition included in all parts of plant foods that your body can not digest them and absorb them. These fibers may reduce the risk of heart disease and help control blood glucose levels. Foods high in fiber are fruits, nuts, legumes (beans, peas and lentils), whole wheat flour and bran.
Low-fat natural yoghurt contains quality carbs and protein, which makes it an excellent food to slow or prevent the growth of unhealthy blood sugar values. Also, studies show that a diet rich in calcium (such as in which consuming fat-free yogurt) is associated with a decreased risk of developing type 2 diabetes.
Vegetables without starch
Full of vitamins, minerals and fiber, not starchy vegetables (such as broccoli, spinach, mushrooms and peppers) are an excellent source of quality carbohydrates. Since those low in calories, these vegetables full of nutrients have a low impact on blood sugar level fluctuations and should be an integral part of the diet for diabetics.
Even if you have diabetes, no starch vegetables can be part of your weight loss diet or daily menu for better health.
Foods that contain monounsaturated and polyunsaturated fats – avocados, almonds, pecans, olives, canola and olive oils and peanuts – can be helpful in lowering cholesterol. Even better fat intake should be moderate, because all fats are high in calories.
Fruits contain carbohydrates, vitamins, minerals and fiber. They contain naturally low in fat – except avocado – and sodium. Usually, fruits contain more carbohydrates than vegetables.
In addition to essential vitamins, minerals and fiber, whole grains contain complex carbohydrates that the body converts into sugar for energy. Carbohydrates are generally responsible for blood glucose levels.
Complex carbohydrates are absorbed more slowly by the body than simple carbohydrates and blood sugar levels will rise, but at a much slower pace. It’s recommended daily intake of whole grains and not just for people with diabetes.
Rich in protein and low in carbohydrates, egg whites are another healthy choice for controlling or preventing diabetes. A large egg contains about 16 calories and 4 grams of protein. For this reason egg whites are a perfect food for diabetics. Egg whites are excellent for people who want to lose weight.