What can Diabetics eat to keep Diabetes in control?

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What can Diabetics eat?

What can Diabetics eat without adversely impacting blood sugar levels is something that every diabetic is concerned about.

Actually, What can Diabetics eat is a diet that is low in sugar, salt, fat and calories. A diabetic diet must contain good amounts of protein, fibre and other nutrients.

‘What can Diabetics eat’ is a balanced diet for every meal in small portions.

Food for diabetes is a sensitive topic as diet plays significant role in diabetic’s health. The diabetic diet chart determines what a diabetic patient can eat to keep good health.

What can Diabetics eat to keep diabetes in control?

"What can Diabetics eat balanced dietAs a diabetic, it is important that you eat a balanced meal every time.

A balanced diet contains the right combination of fibre and all nutrients like proteins, vitamins, minerals etc.

These nutrients can be in the form of grains, pulses or legumes, fruits and vegetables etc.

The most important point is to eat as less sugar as you can.

If a diabetic eats food that is high in sugar, his blood sugar levels spike and this adversely impacts health.

So, diabetics must make sure they eat a balanced diet every time.

Now let us see what the best foods for diabetics and the worst foods for diabetics are and What can Diabetics eat.

Carbs

What can Diabetics eat carbsCarbohydrates or Carbs as we commonly call them are very essential for health. They are important for diabetics too. Carbs are the source of energy.

Carbs are like fuel for metabolism.  Body uses carbs in biosynthesis.

Diabetics must make sure they include carbs in every meal but in the right quantity.

A  doctor or nutritionist can help with a balanced diabetic meal plan. They plan diabetic meals based on how the diabetic patient’s blood sugar levels are.

Carbohydrate sources for diabetics

Whole grains, sweet potato are the best sources of starches or carbohydrates for diabetics.

Food prepared with these with no or very little added sugar is good.

Brown rice, oatmeal, quinoa, millet are great examples of whole grains. Food prepared with whole grains contains fibre which is very helpful for diabetics.

Fibre makes you feel full for longer and so you eat less food. Fibre also helps to maintain healthy body weight.

Few other sources of starches or carbohydrates may not be good for diabetics to eat.

These include white rice, white flour, starches with loads of added sugar, white bread, potato chips, any bread made with white flour.

What can Diabetics eat to kill cravings?

If you cannot stop your cravings for food high in sugar, salt, fat or calories, you can have a small bite but not much.

Protein

What can Diabetics eat Protein.As Protein is one of the essential nutrients we need to eat enough of it with every meal.

Protein helps to repair damaged cells and muscle growth.

High protein diet helps deal with diabetes easier. Protein rich diet supports weight loss too.

What can Diabetics eat for protein?

Many people eat in every meal. Meat is rich in protein. But meat does not contain any fibre which is essential for diabetics.

Fibre is essential for keeping hunger in control and easier bowel movements.

What can Diabetics eat for protein instead of meat?

What can Diabetics eat for protein?
What can Diabetics eat for protein?

Protein is also widely available in many vegetarian foods.

Examples of protein rich vegetarian foods include pulses, grains, beans, lentils etc.

As we can get both protein and fibre from lentils and beans, diabetics must eat more whole beans. Examples include black bean, kidney bean, green beans, green peas etc.

A diabetic diet chart must include plenty of such beans and lentils. You can make great recipes for diabetics from these beans and lentils.

Vegetables

The best answer that a doctor can give to someone who asks what diabetics can eat is ‘Vegetables’.

Most vegetables contain lots of good nutrients and fibre that are very good for health. The best way to eat vegetables is raw or steamed.

When you eat vegetables raw or steamed, they retain most of the nutrients. You may also try to lightly roast or grill the vegetables and eat.

You may add green leafy vegetables like spinach or kale to your salads or you can lightly blanch them and eat.

Experts say the nutrients that vegetables contain depend on their colour to some extent. So, it is very important that you chose vegetables of different colour in your meal.

Generally eating 5 different vegetables a day is a very good practice.

So, What vegetables can Diabetics eat? Great recipes for diabetics are full of vegetables. Cucumber, cauliflower, broccoli and Brussel sprouts are some of the best vegetables for diabetics to eat.

Are canned vegetables good for diabetics?

Having said that vegetables are good for diabetics, it is important to remember to avoid eating vegetables cooked or treated in some unhealthy methods.

Examples of these include canned vegetables with too much added sodium, vegetables roasted in too much fat or butter or cheese etc. A diabetic diet chart has less of these.

Canned vegetables are not really great but you can select those with little  added salt or sodium.

What fruits can diabetics eat?

What can Diabetics eat fruitsFruits are another great natural food that diabetics must eat.

Fresh fruits contain lot of vitamins, minerals and nutrients along with fibre and carbs.

Fruits contain more sugar or starch than vegetables but still make great food for diabetics because of the excellent nutrition they provide.

Fresh fruit diet is great for diabetics.

Fruit with no added sugar is very good for diabetics. Eating whole fresh fruit is better than drinking fruit juices.

Apparently fruit juices contain just sugars and very less fibre so diabetics should not drink too much fruit juice. So diabetics must eat whole fruit instead.

Some sugar free jams or preserves are okay for diabetics. But jams or preserves with added sugar is not good for diabetics.

Some processed foods based on fruits may have additives. As food additives are not good for diabetics, these processed foods are not good.

Examples of processed fruit products include canned fruit with heavy sugar syrup, jams and preserves with high levels of sugars added in and fruit juice drinks, fruit candies etc.

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Diabetic Food Chart

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Diabetic Food Chart

Diabetic Food Chart is a very handy tool that can help diabetics to eat the right food to avoid diabetic complications. Diabetes if poorly managed, increases the risk of organ failure, hypertension and other heart diseases.

A diabetic’s body cannot absorb the sugar that their diet brings in. So, it is important that a diabetic diet chart lists foods that are low in sugar.

Diabetic Food Chart
Diabetic Food Chart

Diabetic Food Chart must contain foods that are low in fat, salt and sodium too.

At the same time, diabetic food chart must also show foods that are high in fiber, protein and vitamins.

Such a diabetic food chart helps diabetics eat a balanced diet and maintain a healthy life style.

Fresh fruit and fresh vegetables are very rich in minerals. Your body absorbs these foods easily. Hence they are good for body metabolism and overall good health.

Hence a good diabetic diet chart recommends plenty of fresh fruits and vegetables.

Fruits

A diabetic diet chart recommends fruits in moderate quantities only. There are certain high sugar fruits that diabetics should be careful about eating.

For example, mangoes are very high in sugar. So diabetics must not eat too much mango fruit or drink mango based juices.

Fruits like papaya, guava and pear are very good for diabetics.

Overall diabetics must eat a variety of fresh fruits.

Diabetic fruit diet must be a combination of different types of fruits. A smart way is to pick fruits of different colors and eat.

It is also wise to spread the fruit consumption across the day instead of eating all in one go.

Salads

Fresh salads are the best diet for diabetics.

Cucumber helps in weight loss and regulates blood sugar levels.

Similarly celery and lettuce are great for diabetics to keep blood sugar levels low.

Diabetics must eat fresh salad made from different colored vegetables before eating any cooked food. This helps in good digestion and also weight control.

As they feel full with fresh salad, they would eat less cooked food and thus consume fewer calories.

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Foods Diabetics should avoid

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Foods Diabetics should avoid

Foods Diabetics should avoid are foods that contain high amounts of sugar, fat, sodium, carbs or calories.

These foods are harmful for diabetics as they pose the risk of increasing levels of blood sugar, cholesterol, blood pressure etc. They also have adverse impact on body weight and heart health.

Let us have a closer look at some common foods diabetics should avoid and their alternatives.

As a general rule, we believe that if you see something that you really love to eat, you can eat it. You do not have to keep your hands off it just because you are diabetic. You can always eat your favourite foods but in limited quantity only.

But there are some foods which are not good for anyone whether a diabetic or not. These are foods that are high in salt, sugar and fat or calories.

Biscuits

Biscuits are bad for diabetics as they are high in starch, saturated fat, salt and calories.

As biscuits raise blood sugar levels and make you gain weight, they are one of the foods diabetics should avoid.

As an alternative diabetics can eat light and thin crackers.

Fried battered fish

Fried Battered Fish is also bad for diabetics.

Fish is generally a good food for many people. But fish that is coated in batter and fried is not ideal for diabetics.

This is because of the high levels of fat and calories in fried battered fish.

So instead of fried battered fish, diabetics can go for steamed, smoked or grilled fish.

Fruit Juices

Fruit Juices are generally harmful for diabetics due to the high levels of sugar and calories.

When we get juice out of the fruits, we lose most of the fibre in the process. What remains in the fruit juice are just sugars and very little fibre.

So, fruit juice is one of the foods diabetics should avoid.

An alternative to this is to eat fresh organic whole fruit.

Cinnamon rolls

Foods Diabetics should avoid
Foods Diabetics should avoid

Cinnamon Rolls are a very tempting food for both children and adults equally. It is all in the aroma and taste.

But cinnamon rolls are harmful for diabetics due to the high calorie content.

A san alternative you can go for baked foods with no added salt or sugar.

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What can a Diabetic eat?

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What can a Diabetic eat? 

What can a Diabetic eat is a matter of serious enquiry by all diabetics and dieticians.

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A diabetic  can eat low sugar balanced meals few times a day. Whole and natural food is great food for diabetics to eat. Food that nature provides if eaten in the exact natural form helps manage diabetes better.

Processed food is not good for diabetics.

Diabetics will do better by eating a variety of whole and natural foods in small portions. Eating such safe diet would protect diabetics from many diabetic complications.

Please bear in mind that the above diet is good for diabetics but this is not the only diet for diabetics to maintain overall health.

Diabetic diet plan

A diabetic diet plan is rich in whole grains, fresh fruits, and fresh vegetables.

You can also add some very common and basic foods that are rich in fibre, anti-oxidants, vitamins and minerals to your current diet.

Some examples of such diet are apples, avocados, asparagus, beans etc.

Apples 

What can a Diabetic eat
What can a Diabetic eat

Apples are rich in particular type of anti-oxidants. These anti-oxidants help in lowering the risk and levels of cholesterol. Eating apple everyday will protect you from heart problems and high cholesterol.

There are many more reasons why apple is a super food for diabetics.

Apple also protects one from diabetes and provides good amount of fibre.

Doctors say one must eat a small or medium sized apple a day. This helps to get the required amount of fibre and carb along with vitamins and minerals.

A large apple may contain more carbs then you need for a day. So, a diabetic can eat a bit of a big apple but not the whole apple.

Avocados 

Avocados are rich in monounsaturated fat that is good for heart health. Eating avocados will protect you from diabetes and related complications and risk of heart disease.

If you start eating avocados regularly early in your life, you will protect yourself from diabetes too.

You can eat avocado direct or with a dressing of lemon juice or olive oil.

Beans 

Beans are another food very good for diabetics.

Fresh Beans are very rich in fibre and protein.

Beans also have a special property of helping diabetics to control blood sugar levels and blood pressure.

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What should a Diabetic eat?

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What should a Diabetic eat? In general, What can Diabetics eat?

What should a Diabetic eat? Is that your question at the moment? Well the answer to that question is very popular and equally obscure.

What should a Diabetic eat
What should a Diabetic eat

What should a diabetic eat is a balanced diet low in sugar, salt and fat but high in fibre, protein, minerals and vitamins. Now what should a diabetic eat is naturally available fruits, vegetables, pulses etc. in whole and natural form.

Low Sugar | What should a Diabetic eat?

It is important the food that a diabetic eats is low in sugar. Food high in sugar, will lead to an increase in blood sugar levels which is not good for a diabetic.

This means that if you are eating a starch based food like potato or rice you must make sure that you eat only a limited quantity.

The same applies to eating fruits like mangoes and pineapples. You can only eat little quantities of these fruits.

Low Salt | What should a Diabetic eat?

Similarly high amounts of salt are not good for diabetics.

High salt diet increases the risk of heart disease, and hypertension.

High salt in food also has an adverse effect on body weight – high salt content increases the risk of water weight that is the weight increase in body due to increased water retention in the body.

Low Fat | What should a Diabetic eat?

Diabetic food must also be low in fat. High fat diet makes you gain much weight due to the excessive content of fat in the food. Such weight gain in turn makes diabetes worse and increases the risk of diabetes related complications.

Fibre | What should a Diabetic eat?

Food that is high in fibre promotes the general health of a diabetic and helps cleanse the body of toxins. Food high in vitamins, minerals and fibre is thus very good for diabetics.

Thus, vegetables like cabbage, cauliflower, broccoli, Brussel sprouts, cucumber, and lettuce are very friendly diet for diabetics at all times.

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Good Foods for Diabetics

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Good Foods for Diabetics

Good Foods for Diabetics are those that are low in sugar, salt and fat while high in fibre, vitamins and minerals.

There are few myths that diabetics cannot eat certain food types at all. Contrary to this, various researches have proved that diabetics can eat all foods in small portions. Diabetics must eat small balanced meals with a mix of variety of foods few times a day.  

Good Foods for Diabetics
Good Foods for Diabetics

A balanced meal typically contains starches, vegetables, fruits, proteins, dairy, fat and drinks. Good foods for diabetics include small portions from each of the above types of food.

A diabetic can eat the best foods in each of these categories in moderate quantities to keep good health. The best foods in each category are listed below.

Starches 

Starches or carbs are an essential part of any balanced diet. Carbs give us the energy we need.

The best sources of starches include brown rice, oatmeal, quinoa, millet,  amaranth or any other whole grains which are low in sugar. Oven baked sweet potato, whole grain based bread, cake, biscuits with no added sugar also give us good starch.

Vegetables

Vegetables are a great source of fibre and contain very less fat, salt and sugar. Fresh vegetables are great for diabetics.

Diabetics can eat any vegetable raw, lightly steamed, roasted or grilled. Green vegetables such as kale, spinach etc. are very good foods for diabetics.

Fruits 

Fruits are a great source of carbs, vitamins, minerals and fibre and very low in fat and sodium. However fruits contain more sugar than vegetables. So sometimes diabetics hesitate to eat fruits

The best way to eat fruit is to eat it whole, natural and fresh. Eating whole fruits gets you all the fibre but fruit juice does not get you any fibre.

Protein 

Protein is very essential for muscle health and body repair. Most people eat meat for protein. But meat does not give you any fibre.

Vegetarian protein gives you fibre too. Plant based proteins such as beans, nuts and pulses etc. are good foods for diabetics.

Dairy 

Dairy is a good food for diabetics if they consume in limited quantity. However, full fat diary products can make you gain weight. So if you want to lose weight, you must go for low fat variants of diary foods.  

Diabetics can consume low fat forms 0f diary products like milk, yogurt and cheese. By avoiding full fat diary products, diabetics can protect themselves from obesity and other diabetes complications.

Fats

Fats, Oils are not good for diabetics. However it is not possible to completely avoid them.

Good foods for diabetics include vegetable fats such as nuts, seeds or avocados.

Drinks

Drinks that have added sugar are not good for diabetics.

So the best drink for diabetics is water. Thus, You can replace soda and juice with water in every meal to get healthier.

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Can Diabetics eat Fruit?

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Can Diabetics eat Fruit? 

Can Diabetics eat Fruit is a common question among diabetics.

There is a myth that diabetics should avoid fruits in their diet. The reason why diabetics fear fruit is that fruits have high sugar content. But many researches have proved fruits make a great diet for diabetics.

Fruits are indeed high in sugar. But, fruits are also great source of fibre, minerals and vitamins. Diabetics must avoid added sugar but sugar in fruits is natural.

Doctors say diabetics must eat a variety of fruits every day in small portions. Diabetics can derive great health benefits from the vitamins and minerals widely available in fresh fruits.

So diabetics must eat fruits in small portions to get essential fibre, minerals and vitamins. The sugar in fruits does not cause any harm when you eat a variety of fruits in small portions.

Fruits are indeed an essential part of diabetic diet.

Another important fact to remember is that diabetics are much better off eating whole fruit direct rather than drinking fruit juice. This is because when we juice a fruit, we lose all essential fibre and only get lots of sugar in the drink.

Fruits with high sugar 

Certain fruits are very high in sugar. Examples include mango and pineapple. Due to the high sugar in them, diabetics must be careful while eating these.

Diabetics must eat such exotic fruits only in limited quantity and just when they are ripe. Eating over-ripened fruits is not good as they contain even higher levels of sugar.

It can be even more harmful for diabetics to drink juices from mango, pine apple or other tropical fruits.

And another tip is that instead of eating all fruits in one go, diabetics must spread the fruits uniformly across the whole day. This will avoid sudden spikes in blood sugar levels.

Fruits with low sugar 

Can Diabetics eat Fruit
Can Diabetics eat Fruit

Fruits like papaya, watermelon and pear etc. are very diabetic friendly fruits.

This is because they contain high amount of fibre or water. Both fibre and water are very helpful for diabetic health.

The fibre in these fruits helps to cleanse the digestive system of waste. It also helps to clean the body of toxins so it makes you healthier. The water in the fruits keeps you hydrated and healthy.

These fruits also contain low levels of sugar and fat. 

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Diabetic Breakfast Recipes

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Diabetic Breakfast Recipes 

Diabetic Breakfast Recipes are very valuable for a diabetic or someone who cares for a diabetic. Cooking a diabetic breakfast can sometimes be tricky but the below can help make it easy.

Diabetics can eat moderate portions of breakfast. Huge portions are a simple no-no for diabetics.

So, the first thing to keep in mind when preparing any diabetic meals is the portion sizes.

It is important to include diabetes friendly foods like whole grains, beans and low-sugar vegetables etc. in the recipes for diabetics. 

One must avoid high fat and high sugar foods in diabetic breakfast recipes.

The way you cook a breakfast for diabetics is also important and it is best to cook on non-stick pans that need very less fat.

When you include diary products in any diabetic breakfast recipes, you must make sure they are of low fat. The same rule applies for all diary products like milk, yogurt, and cheese.

If you drink coffee as part of your breakfast it is always wise to keep it sugar free and low fat milk.

Summary | diabetic breakfast recipes

The below can be some useful ideas for diabetic breakfast recipes.

·         Breakfast Shake can be prepared by blending in one cup of fat free milk or plain non-fat yogurt with fruits like strawberry, banana or blue berry. You can also add some nuts and ice to make it filling and healthy.

·         A Muffin made of a high fibre substance such as bran is very healthy for diabetics. You can add some berries on the side and a dollop of low-fat yogurt to make it more interesting.

·         A Whole-Grain Cereal is another one of great diabetic breakfast recipes.  A small bowl of cereal such as wheat or bran or even oatmeal can be a great breakfast when topped with diabetic friendly fruits and skimmed milk.

·         Bagels are pretty heavy in carbs but bagel thins can be a good idea for breakfast. You can use some almond butter to smoothen it a bit.

·         Another wonderful breakfast recipe is some almonds and fruits all taken raw and whole with no added sugar. They are very tasty and nutritious so can make a great breakfast for a diabetic.

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