You have to make intelligent food choices when your doctor confirms that you are diabetic.
By doing so, you will get the best of nutrients and also keep your blood sugar at optimum levels. Have a healthy helping of the superfoods and keep the not-so-diabetes-friendly ones away from your plate. Here's the spread: The Superfoods.
Whatever food is good for diabetics is low in the glycaemic index (GI), but provide the nutrients required such as calcium, potassium, magnesium, fibre and vitamins. GI and glycaemic load offer information about how foods affect blood sugar and insulin. The lower a food's glycaemic index or glycaemic load, the less it affects blood sugar and insulin levels.
1. Beans: Whichever type you prefer, beans are high in fibre, giving you about one-third of your daily requirement in just half a cup, and are also good sources of magnesium and potassium.
2. Dark Green Leafy Vegetables: These are powerhouses of nutrients, they are low in calories and carbohydrates
3. Citrus Fruits: Make oranges and lemons part of your diet and get some soluble fibre and vitamin C
4. Sweet Potatoes: They score over regular potatoes when it comes to their standing in the glycaemic index. This vegetable is packed with vitamin A and fibre.
5. Berries: Strawberries, blueberries or something else, take your pick. They are all packed with antioxidants, vitamins and fibre
6. Tomatoes: They can make it to almost any recipe. So make good use of them. In a vegetable mix or raw, you get vital nutrients like vitamin C, iron and vitamin E
7. Fish High in Omega-3 Fatty Acids: Mackerels, tunas and salmons. Have them, but stay away from the breaded and deep fat fried variety
8. Whole Grains and Millets: The germ and bran of the whole grain contain all the nutrients a grain prod uct has to offer which are mostly lost while processing. Whole grains are rich in mag grains are rich in magnesium, chromium, omega-3 fatty acids and folate. Millets are also wonder foods for diabetics.
9. Nuts: These are a good in-between-snack for diabetics, but consult a nutritionist to know which ones are good for you.
10. Fat-free Milk and Curds: Dairy products provide calcium and are also a good source of vitamin D