Anyone with a long-term illness or disease should know the importance of eating healthy.
Certain foods help people with long-term conditions and diseases live healthier and have more comfortable lives.
Before diving into these foods, you should know more about a common disorder that has been on the rise over the last few decades, diabetes.
What is Diabetes?
Diabetes is a disease that affects 422 million people worldwide. Type 1, type 2, and gestational diabetes are the main types.
Type 2 diabetes is the most common in which the body’s blood sugar levels are high and mainly affects adults.
Type 1 diabetes affects mainly children and adolescents. Gestational diabetes occurs in women during pregnancy.
In all types of diabetes, the pancreas produces little to no insulin, or the patient’s body does not process glucose or sugar properly.
Fortunately, patients and doctors can treat and manage diabetes effectively with medicine and a healthy diet.
A healthy diet can not only improve your health but also lower the rates for term insurance for a diabetic person.
Fresh fruits and vegetables provide more than just blood sugar regulation. They are full of vitamins and nutrients that will give you the energy and strength to make it through each day.
The Glycemic Index or GI Scale
You should also be aware of and thinking about the Glycemic Index or GI scale.
This scale lists which foods have a higher impact on blood sugar levels. Tools like the GI scale can help you to learn about food and how your body processes the foods you eat.
Many people with diabetes think that the condition restricts them from eating the foods they love.
Yes, you will have to be more selective about the foods you eat, but it does not mean that you cannot eat those foods at all.
The GI scale is a helpful guide you can use to determine which foods are better for you. Learning which foods cause spikes in your blood sugar is the key to developing a meal plan.
Avoid high GI ranking foods, added salt, sugary foods, high amounts of trans and saturated fat.
These foods and added ingredients raise blood sugar levels. You can also try making smaller portion sizes and limit the number of starchy foods or carbohydrates you eat.
If you’re still stumped, you also have other options to try. For example, you can start working with a dietician.
You can look for others in your community or online that have a similar situation to yours.
Social connections can lead to better relationships and good memories with like-minded friends.
Talking to others allows you to convey your thoughts and opinions and think differently about making necessary changes in your life.
Opening up about your conditions is also beneficial to your health. It allows you to meet other people and gain new ideas and perspectives that you might have overlooked before.
Having a variety of foods to eat can also open new doors. Trying new things allows you to find some new favorites and change it up a bit.
Put Good In, Get Good Out
Additionally, you can feel better about it since you are essentially taking care of your own body. If you give your body healthy foods, your body will be healthier.
Think about it, if you do good things for yourself, your attitude and perspective on life will benefit as well.
If you have a positive perspective on life, then you’ll be able to make better decisions and act on the matters that are more important to you.
Another benefit of thinking positively is that you’ll accept others better and vice versa. Positivity can brighten the mood and be contagious, making everyone feel better.
10 Foods to Include in Your Diet
Here are ten foods that those who have diabetes should include in their diets.
Leafy Green Vegetables
Leafy green vegetables have many minerals and nutrients that the body needs for optimal function.
These vegetables include kale, spinach, collard greens, cabbage, broccoli, and bok choy. They are excellent sources of fiber and protein.
Many doctors and researchers feel that leafy green vegetables are effective for people with diabetes because they are high in antioxidants and have enzymes that help break down starchy foods.
Whole Grains
Whole grains are more nutritious than refined white grains. There are much more fiber and nutrients in whole grains. Eating a high-fiber diet helps slow the digestion process.
Slowing the digestion process gives the body more time to absorb the nutrients, stabilizing blood sugar levels. Whole wheat and whole grains are lower on the GI scale than white bread and rice.
Some good whole-grain examples are brown rice, whole-grain bread, whole-grain pasta, buckwheat, rye, and quinoa. Substitute these foods in your diet for their white counterparts.
Fatty Fish
Fatty fish is a beneficial addition to anyone’s diet. It contains omega-3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
These two acids are essential for body functioning and promote heart and brain health. A diet rich in polyunsaturated and monounsaturated fats can help to control blood sugar.
The fish that are a high source of both of these fats are salmon, mackerel, sardines, albacore tuna, herring, and trout.
Instead of fish, people can choose a plant-based alternative, seaweed, to obtain these fatty acids. Although food preparation can affect the outcome as well.
If you fry the fish, it may also contain higher amounts of saturated and trans fats. Try baking, roasting, or grilling your fish instead.
You can pair fish with a variety of vegetables as well.
Beans
Beans are a fantastic choice for people with diabetes. They can help satisfy your appetite for carbohydrates as a plant-based protein.
Beans rank low on the GI scale, making them a better option for blood sugar regulation than other starchy foods.
Iron, potassium, and magnesium are essential nutrients you can gain from beans. Another great thing about beans is that they are very versatile.
You can add them to a soup, stew, or salad. Many people also include them in their tacos and wraps.
Beans are complex carbohydrates, so they are digested slower than many other carbohydrates.
Blood pressure and cholesterol levels benefit from eating beans, too. Beans can also help you to achieve your weight-loss goals.
The following are some of the types of beans you can choose.
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- kidney beans
- garbanzo beans
- pinto beans
- black beans
- navy beans
- adzuki beans
However, if you’re using canned beans, they may contain a large amount of sodium as a preservative.
Be sure to buy beans without added salt or rinse them thoroughly to remove the added salt.
Nuts
Nuts are another excellent diet ingredient. Nuts have those fatty acids that help to promote heart health.
Walnuts especially contain high amounts of omega-3 fatty acids. These acids are alpha-lipoic acid (ALA). Like other omega-3 fatty acids, ALA promotes heart health.
Because people with diabetes may have a higher risk of heart disease or stroke, it is crucial to include these fatty acids in their diet.
Adding a handful of nuts to your salad is not very difficult and can really benefit you. Additional nutrients found in nuts are protein, vitamin B-6, magnesium, and iron.
Citrus Fruits
Citrus fruits, such as oranges, grapefruits, and lemons, can regulate blood sugar levels. These fruits are also an excellent way to attain vitamins and minerals without carbohydrates.
Found in oranges, the two bioflavonoids called hesperidin and naringin are the nutrients involved in helping diabetes. Additionally, citrus fruits contain high amounts of vitamins.
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- vitamin C
- folate
- potassium
Berries
Berries have many antioxidants, which can help prevent stress. In some diabetes studies, many patients experienced high stress levels, particularly oxidative stress.
This specific type of stress happens when antioxidants and free radicals are unbalanced in the body.
These free radicals are unstable molecules that contribute to this condition. Oxidative stress is associated with many health conditions, such as heart disease and even some cancers.
You may have heard of others having problems fighting free radicals before, as it has been a growing threat for many people.
There are a few different ways to obtain more antioxidants to fight free radicals. Try making smoothies with mixed berries for a healthy addition to your breakfast or dessert.
Blueberries, blackberries, strawberries, and raspberries are great sources of antioxidants and fiber. They also have other essential vitamins and minerals.
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- vitamin C
- vitamin K
- manganese
- potassium
You can include berries in your breakfast or snack, or you can blend frozen berries in a smoothie.
Sweet Potatoes
Sweet potatoes are lower on the GI scale than white potatoes. You can substitute sweet potatoes for regular potatoes since they release sugar more slowly and do not raise blood sugar as much.
They are also an excellent source of fiber, vitamin A, vitamin C, and potassium.
There are various ways that you can prepare sweet potatoes. You can eat them with lean protein or with a leafy green salad. They are great when they are baked, boiled, roasted, or mashed.
Probiotic Yogurt
Probiotic yogurt is a delicious way to obtain helpful bacteria to improve digestion and overall health.
Patients with type 2 diabetes can eat probiotic yogurt to lower their cholesterol levels, thus reducing their risk of developing heart disease.
Review studies showed that consuming probiotic foods may increase insulin sensitivity and reduce oxidative stress.
Another benefit of eating this food is reducing inflammation and discomfort that comes with it.
Probiotic yogurt has live and active cultures called Lactobacillus or Bifidobacterium. Natural yogurts, like Greek yogurt, are full of these cultures.
You can choose to add berries and nuts to it for breakfast or a healthy treat.
Chia Seeds
Chia seeds are often considered a superfood, with rich amounts of antioxidants and omega-3 content.
They are a great plant-based protein and fiber source. Adding chia seeds to your diet can be very helpful in managing blood sugar levels as well as helping with losing weight.
You can use chia seeds in baking or add them to your breakfast or dessert with some water.
Final Thoughts
If you’ve recently been diagnosed with diabetes, then you know that you will need to make some adjustments to your diet and lifestyle.
You may be thinking that you can no longer eat whatever you want, but that is not the case.
You can still eat the foods you like but in moderation. You may also find that you like some of these foods more than you think.
Managing your diet doesn’t have to be such a chore. It just takes a little more thought and preparation.
Choosing fresh fruits and vegetables, as well as whole grains, are just smarter decisions for your health.
Remember, Put good in, get good out. Lower your risk of heart disease, stroke, and some cancers by making healthier food choices.
Avoid high GI ranking foods, added salt, sugary foods, high amounts of trans and saturated fat. Try making smaller portion sizes and limit your amount of starchy foods.
Find some new favorites, and feel good that you’re doing good for yourself. Taking care of your body should always come first.
After all, you cannot take care of others if you do not care for yourself first.
