Living with diabetes can be really challenging when it comes food choices. One has to be extra cautious so as not to take a certain food with high glycemic index.
Sometimes diabetic patients totally avoid starchy or sugary foods because of the fear of allowing the sugar level to spike up. This process is a healthy precaution yet can harm the body. Doing such tends to deprive the body or the carbohydrates it requires.
Read through to see varieties of foods both sweet and starchy that are diabetic friendly when consumed in moderation.
1. Greens
Vital vitamins, minerals, and nutrients can be found in plenty in green, leafy vegetables. They also barely affect blood sugar levels.
Research also found that vegetables are good for diabetes due to its antioxidant properties and starch-digesting enzymes.
Some vegetables greens include; kale, spinach, broccoli, cabbage etc.
2. Orange
Although orange tastes sweet, it has a low glycemic level meaning it doesn’t affect the sugar level immediately.
In addition to being high in fiber, citrus fruits like orange and grapes contain plant chemicals like naringenin, a polyphenol with potent anti-diabetic benefits.
Taking citrus fruits may help enhance insulin sensitivity as well as protecting the body against development of diabetes.
3. Sweet Potato
Sweet potatoes have a low glycemic index. They are therefore a fantastic substitute for those who have diabetes because they release sugar more gradually and do not significantly boost blood sugar. Sweet potato contains loads of vitamins, fiber and minerals.
4. African Pear
African pears have a low glycaemic index for their carbohydrate content. To prevent an sporadic rise in blood sugar level, it is slowly processed and digested by the body.
African pears are full of vitamins and minerals that are vital for maintaining healthy blood sugar levels.
5. Fish
A diet rich in polyunsaturated and monounsaturated fats can help diabetics better regulate their blood lipid levels and blood sugar levels.
To maintain bodily function and to advance heart and brain health, people require specific levels of good fats.
Some type of recommended fatty fish includes sardine, salmon, mackerel, tuna etc.
6. Apple
Apple provides soluble fiber and plant chemicals, such as quercetin, chlorogenic acid, and gallic acid, all of which may lower blood sugar and prevent diabetes. Apples are beneficial for lowering blood sugar level and reducing the risk of developing diabetes.
7. Avocado
Studies have found that eating avocados in meals decreases blood sugar levels since they are rich in fiber, vitamins, minerals, and healthy fats. Because avocados contain fat, they take longer to breakdown carbohydrates, which helps to maintain a stable blood sugar level.
According to research, it guards against the onset of metabolic syndrome, a confluence of disorders that includes high blood pressure and high blood sugar and raises the chance of developing chronic diseases.
8. Beans
Beans is very rich in fiber, protein and magnesium which is useful in this case. It also contains carbohydrates which is can be considered insignificant on the glycemic index thus won’t have effect on the blood sugar.
The body digest this type of carbohydrates very slowly therefore keeping the sugar level stable for longer. It supplies the body with a steady amount of glucose instead of releasing a high amount at once like other carbs.
Be sure to contain your dietitian before making any major diet changes.
