Healthy eating is one of the most important tools if you're trying to manage your diabetes (1). This is because it makes blood glucose management much easier as what you eat immediately affects your blood glucose levels. How do you ask? Well, when you eat something, most of the food is turned into glucose, which is a form of sugar that enters the bloodstream. When you end up choosing foods that cause your blood sugar to risk a lot, it remains high over time and causes health issues. Hence, it's better to make healthy food choices to keep your blood glucose in check. Food for diabetics doesn't have to be boring. We've compiled a diabetes food list for you to understand what you should eat and what needs to be avoided.
Diabetes Food List:
Fruits for Diabetic Patients:
1. Apples:
One of the best fruits for diabetic patients is an apple. This fruit is loaded with fibre and some amount of vitamin C (2). Make sure you don't peel the apples as the skins are nutritious with quite a lot of fibre and heart-protective antioxidants coming from that part of the produce.
2. Oranges:
Oranges are the greatest fruits for diabetic patients as they are packed with vitamin C, folate which helps the formation of red blood cells and potassium which normalizes blood pressure (3). You can also enjoy other citrus fruits along with oranges like grapefruit which also makes for an amazing choice for people with diabetes.
3. Kiwi:
Kiwi makes for a great source of vitamin C and gives you some fibre and potassium (4). As kiwis are available all year round, you can enjoy this diabetes food each month. They can also last in the refrigerator for up to seven days.
Vegetables for Diabetic Patients:
1. Broccoli:
One of the vegetables good for diabetes is broccoli. It is a cruciferous vegetable that helps you feel full for long hours. The fibre in this diabetes food acts as a prebiotic, which helps with glucose and cholesterol metabolism (5). So, broccoli makes for a great choice of food for diabetics.
2. Cabbage:
Cabbage is one of the excellent vegetables for diabetics as it is high in vitamin C which positively affects your heart health (6). This vegetable also has fibre that slows down the digestion of whatever you eat, which ultimately helps prevent blood sugar spikes.
3. Spinach:
The best diabetes food to rely on at all times is spinach as it is nutrient-dense and quite low in calories. Spinach is one of the vegetables good for diabetes as it contains membranes called thylakoids, which house substances that aid in insulin sensitivity (7). Spinach is quite a versatile diabetes food that can be added to soups or stews, saute in salads or simply enjoy as a side dish.
If you're willing to involve things to consume as a diabetic patient, you can try out the Saffola Fittify Apple Cider Vinegar with The Mother. This Apple Cider Vinegar will help you in your weight loss journey while improving your gut health at the same time. It is sourced from fresh organic apples and is raw, unfiltered and unpasteurized. One of the health benefits of consuming ACV regularly is that it can aid in preventing diabetes. It does this by helping decrease blood sugar levels when a diabetic person is fasting.
Foods You Must Avoid if You are a Diabetic Patient:
Fruits for Diabetics to Avoid:
1. Cherries:
A cup full of cherries might sound like a great idea for summer snacking, but it's strictly one of the fruits for diabetics to avoid as it can spike your blood sugar. This is because a cup of cherries contains 20 grams of sugar which will leave a diabetic feeling hungry in just a few minutes.
2. Lychees:
A food for diabetics to avoid is the fruit lychee. This fruit is extremely juicy and has a significant presence of sugar in it. If you're diabetic, it's better to avoid lychees as this sugary fruit has a high glycemic index which can be a major contributor to a spike in blood glucose levels.
3. Mangoes:
Mangoes are one of the fruits for diabetics to avoid as they contain high amounts of natural sugar which can contribute to increased blood sugar levels. Experts usually don't recommend the intake of mangoes to diabetic patients as the carbohydrates in this fruit can spike up blood sugar levels and can lead to secondary medical conditions. However, strict consumption of mango in moderate amounts is considered safe.
Vegetables for Diabetics to Avoid:
1. Potatoes:
One of the vegetables for diabetics to avoid is potatoes. Both regular potatoes and sweet potatoes are considered extremely starchy, which means they contain high amounts of carbohydrates that can be problematic for people suffering from diabetes. While no vegetable should be off-limits for diabetics, being mindful of the portion helps. However, diabetic patients should stay away from processed potatoes like chips and fries which will end up making them consume excess fat in their diet.
2. Green Peas:
Green pea is a vegetable that falls under food for diabetics to avoid as it falls under the list of starchy vegetables that people with diabetes shouldn't consume. Peas have high carbohydrates along with some anti-nutrients that can disturb your digestive health.
3. Yam:
Another food for diabetics to avoid is yam as it is a high-carb vegetable. With yam, especially for diabetics, there's always a risk of blood sugar spikes due to the amount of starch in this vegetable. Simple carbohydrates can easily get absorbed into your bloodstream and end up fluctuating your blood sugar levels.
Conclusion:
All in all, it's about being mindful of the portion size of whatever you consume when you are a diabetic patient. This is to keep your blood sugar levels in check and only allow yourself foods that are safe and won't cause any unnecessary spikes in blood glucose levels. With the above-mentioned diabetes food list, you can be at ease with all the fruits and vegetables to eat as well as avoid. To be on the safer side, consult a nutritionist or a healthcare expert who can help you with a list of foods to eat and avoid if you're diabetic.
FAQs:
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What is the main cause of diabetes?
In almost all cases, sugar builds up in the bloodstream and this is because the pancreas is unable to produce enough insulin. Although the exact cause of most types of diabetes is unknown, both type 1 and type 2 diabetes can be caused by a combination of genetics or environmental factors.
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What is one of the first signs of diabetes?
Fatigue, extreme hunger, unintended weight loss, blurry vision and other mood changes can be instant first signs of diabetes. If you notice any of these symptoms, make sure to see a doctor immediately and get some blood tests done to be sure.
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Can diabetes be cured?
There is no cure for diabetes as yet, but experts have been working on some weight management studies to help people put type 2 diabetes into remission - which means your blood sugar levels fall under the normal range.
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What is the normal range of blood sugar?
A fasting blood sugar level that is considered normal is 99 mg/dL or lower. 100-125 mg/dL is considered prediabetes and 126 mg/dL or higher means you have diabetes (8).
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Can a diabetic patient fast all day?
Your expert may suggest avoiding fasting if you're at a high risk of complications. If you do choose to fast, your doctor will provide you with some knowledge on how to manage your diabetes and adjust your medications or insulin doses.
