For those who are diabetic, having a healthy diet is very important to avoid problems in the circulatory system – since, when not well treated, the disease can cause hypertension and even impair the body’s ability to heal. The good news is that there are some foods that, when consumed over the long term, make a big difference! Did you know, for example, that fish and oilseeds ( nut mix ) help control glucose? To encourage you to create a balanced menu, we have prepared a list of foods for diabetics that can be used in every meal of the day.
How to assemble a menu for diabetics?
The first tip to create a well balanced menu for diabetics is to bet on vegetables, greens, legumes, cereals, oilseeds, lean meats, fish and, preferably, be careful with foods rich in sugar, very fatty, fried, and even some fruits (like the droughts). The ideal is to consult a nutritionist to set up a food plan and, at the same time, be very careful not to overdo it. Check out the main foods for diabetics that can be included in your diet:
Rice and wholegrain pasta have high fiber content
Including brown rice (instead of white) in the diet is the first tip for people with diabetes. The same goes for pasta and breads. That’s because whole foods have a greater amount of soluble and insoluble fiber, which causes carbohydrates to be absorbed more slowly as glucose, which helps control the glycemic index. Therefore, the main tip is to always give preference to whole foods, okay?
Broccoli and green leaves provide fiber, vitamins and minerals that lower blood sugar
Dark green vegetables such as broccoli, kale, spinach, and arugula are also great for people with diabetes. That’s because they are very rich nutritionally – they contain fiber, vitamins, iron, magnesium, and antioxidant substances that help lower blood glucose levels. Because of this, even this category of vegetables is very suitable for those who have pre-diabetes and need to better control the condition.
Oilseeds and seeds are good sources of fat
Did you know that oilseeds and seeds are also great for a diabetic diet? They are sources of omega 3, 6, and other fatty acids (good fats) that are essential for glucose control. The ideal is to include these foods in the preparation of salads, in mixtures with yogurts, vitamins, or consume fresh at snack time. Just be careful not to overdo it, okay? Overeating is a mistake that cannot happen to people with diabetes.
Fish, chicken and lean meat are sources of good protein, fiber and fat.
Like oilseeds, fish are important sources of good fats—important substances for controlling glucose. In addition, lean meats in general provide proteins, fiber, vitamins, and minerals that help control blood sugar and ensure the proper functioning of the digestive system. Therefore, try to limit the fatty meats or sausages (such as sausages, red meats, and sausages) and regularly consume lean protein.
Note: To better control blood sugar levels, it is also important to avoid certain foods. Dried fruits, for example, have a higher concentration of fructose (and other nutrients) and should be avoided or consumed very sparingly. Also, avoid soft drinks, drinks with a lot of sugar, cookies, and other too sweet foods. It is worth remembering that following up with a nutritionist is essential – especially to set up a coherent, tasty food plan within the necessary restrictions.