Have you recently been diagnosed with diabetes? Wanting to know the best food to eat for diabetes? No doubt that the market is flooded with sugar-free food products for diabetes, but doesn’t mean you have to completely give up on eating good tasty food altogether.You can still enjoy having a wide range of delicious food but only when you know what food to avoid with diabetes and what to have.
Here we bring you the list of best and worst foods for diabetics that will help you to keep blood sugar level in the safe range without compromising on taste.
- Starch: We all know that starch is not good for people with diabetes as they raise blood glucose and increases the chances of gaining weight. But instead of totally avoiding starchy food for diabetes, you can indulge in the ones that have the right amount of it.
Have: Brown rice, whole grains, oatmeal, quinoa, baked sweet potato, or anything made with whole grains.
Avoid: Processed grains such as white flour, white rice, white bread, fried potatoes.
- Dairy: There’s no such thing as avoiding dairy and milk products to overcome diabetes. According to research including dairy as part of a well-balanced diet can rather be beneficial at preventing and managing diabetes.
Have: Skimmed milk, low-fat yogurt & cheese, sugar-free ice cream, curd
Avoid: Whole milk, cottage cheese
- Vegetables: Vegetables should be a central part of the diet for diabetics. Take a look at what is best and worst vegetables for you.
Have: Fresh vegetables whether raw, steamed or roasted like spinach, eggplants, onions, carrots and red peppers.
Avoid: Canned vegetables and vegetables cooked with butter. Try to limit the intake of sodium through all sources.
- Fruits: Fruits are naturally low in fat and a good source of vitamins, minerals, carbohydrates, and fiber. For a diabetic friendly diet, include fruits that are rich in micronutrients, low in carb and low in GI (Glycemic Index).
Have: All fresh fruits, low-sugar jams, etc
Avoid: Canned fruits, jelly, jams, fruit drinks.
- Drinks: No more hesitation now while having your favourite drink.
Have: Lemon juice, light beer, sparkling water, coffee, lemon tea, green tea, sugar-free drinks
Avoid: Packaged juices, regular sodas, sweetened tea, wines
- Protein: High protein diet can increase the risk of cancer and heart diseases. However, plant-based protein diet can be a safer option for those having diabetes.
Have: Fish and seafood, chicken, breast meat, and eggs. If vegetarian, then take plant-based protein such as tofu, beans, nuts, or seeds.
Avoid: Fried fish, red meat, chicken, pork
Knowing what to eat with diabetes is the key to lower down insulin levels and stabilize blood sugar levels. However, make sure you consult a doctor or a nutritionist first before including or excluding anything from your diet.