A proper diet plan is highly important for a diabetic person. Nowadays, diabetes has become a very common disease in India. But you must be aware of the dangerous complications of diabetes. As per studies, people with diabetes are at a higher risk of cardiovascular disease and stroke. To avoid exigencies, you must take proper care of yourself. Along with proper medicines, you also need an effective diet schedule. To keep your blood sugar level in check, you must eat the right food. To make the process super easy for you, here are a few food items which you can incorporate into your regular diet plan.
1. Leafy Vegetables
If you have diabetes, then your diet schedule must include fresh leafy vegetables. Nutritious leafy vegetables like spinach, kale, cabbage, lettuce, broccoli, cauliflower and collard greens are extremely rich in vitamins and minerals. These vegetables are low in calories and digestible carbs, so they don’t significantly affect the blood sugar level in our body. Most importantly these vegetables are also rich in vitamin C, which is extremely important for a diabetic person. Increasing dietary intake of vitamin C-rich foods reduces inflammation in our body and also ensures the body is safe from cellular damage.
2. Fatty Fish
Fatty fish is extremely rich in high-quality protein, it keeps us full and also stabilizes the blood sugar level in our body. Salmon, cod, tilapia, tuna, sardines, herring, shrimp and mackerel are great sources of rich omega-3 fatty acids DHA and EPA. These fatty acids are highly beneficial for diabetic patients. DHA and EPA reduce markers of inflammation and also improve the artery function of our body.
3. Citrus Fruits
Citrus fruits, like oranges, grapefruits, and lemons are packed with essential vitamins and minerals. These fruits are not only rich in vitamin C, folate and potassium, but are also completely free from carbohydrates. As per studies, antidiabetic properties are found in juicy oranges, thus you must include them in your diet plan.
4. Chia seeds
As per studies, chia seeds reduce blood pressure and inflammatory markers. If you have diabetes then chia seeds must be in your diet schedule. It is rich in fiber and extremely low in digestible carbs. The viscous fiber in chia seeds lowers the blood sugar level of our body. It keeps us full and most importantly it prevents blood sugar spikes.
Nutritious beans are packed with B vitamins and beneficial minerals. It is rich in calcium, potassium, magnesium and fiber. To keep your blood glucose level in control, you can include kidney beans, pinto beans, black beans, and garbanzo beans in your diet. The glycemic index is extremely low in these beans. Thus it is highly beneficial for diabetic patients.
In order to keep your blood sugar level in check, your diet plan can include a small portion of walnuts. It is packed with polyunsaturated fats. These healthy fats prevent and reduce the progression of diabetes and heart disease. Almonds, pistachios and pecans are also packed with beneficial fats. Nuts are generally low in carbohydrates and rich in protein and fat. Thus nuts stabilise the blood sugar level in our body. Remember to measure out your portions, as nuts are extremely rich in calories.
Apart from these food items, you can also incorporate eggs, probiotic yoghurt, extra virgin olive oil, whole grains, strawberries, guava, beetroot, bitter gourd, tomatoes and other high-protein and low-calorie food items in your diet plan. Drinking and smoking are highly dangerous for diabetic patients. To avoid dangerous complications, you must quit cigarettes and alcohol. Regular exercise is also highly beneficial for diabetic patients. Along with all these things, you should also regularly check your blood sugar level.