Diabetics are people living with diabetes. Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high. Blood glucose is your main source of energy and comes from the food you eat. Insulin, a hormone made by the pancreas, helps glucose from food get into your cells to be used for energy.
Living with Diabetes isn’t easy. It’s typical to feel anxious about it. Many of us strive for a sense of balance in our lives. Diabetes touches almost every part of our life. It’s a thoughtful, lifetime condition, but there’s a lot you can do to guard your well-being. As per DFI (Diabetes Foundation of India ), the number of people suffering from Diabetes may touch 80 million by 2025, making India the ‘Diabetes Capital’ of the world.
According to Nutritionists, people with Diabetics should have snacks that are full of fiber, rich in protein, and foods that are low on the glycemic index. Below given are some of the most nutritious foods.
Food for Diabetics are
Bean Sprout Salad:
Sprouting decreases the amount of carbohydrates and starch in grains and the proportion of protein are higher, which makes Bean Sprout Salad a healthy snack for diabetics.
Fruits:
Fruits are rich in vitamins, fiber, and minerals; however, select fruits that are relatively low on sugar – like berries, apple, and guava.
Nuts
Nuts are not only nutritious, crunchy, and tasty, but also a healthy snack for diabetic patients. Nuts are rich in proteins, low on carbohydrates and provide healthy fats. It is better to consume 1 -3 walnuts and 4 – 6 soaked almonds every day.
Whole grain crackers
Crackers made of cracked quinoa, wheat, oats, and rye help in lowering cholesterol levels and blood-glucose levels.
Eggs
Egg whites are nutritious and are rich in protein. It can be used as a healthy snack.
Orange Walnut Quinoa with Chickpeas and Mint:
The richness of protein content in mild tasting quinoa with walnut, and chickpeas makes it one of the best snacks for diabetics.
Yogurt with fresh vegetables
Yogurt is rich in calcium and protein, while raw vegetables are rich in vitamins, minerals, and enzymes. The combination of carrot, broccoli, celery and tomatoes with yogurt will keep you full and healthy.
Healthy smoothie
Blend some healthy vegetables and fruits. Pick vegetables like cucumber, spinach, tomatoes, amla and mix it with some refreshing coconut water in it.
Pumpkin and Cucumber Seed Salad:
Pumpkin seeds decrease oxidative stress by improving insulin regulation. The seed salad of pumpkin along with refreshing cucumbers will keep our stomach full.
What Not to Eat as a Diabetic Patient
If you have diabetes, it is important to eat a healthy and balanced diet. This means avoiding foods that are high in sugar, fat, and calories, and focusing on eating whole, unprocessed foods. Here are some specific foods to avoid if you have diabetes:
- Foods high in added sugars, such as soda, candy, and baked goods. These foods can cause rapid spikes in blood sugar levels.
- Refined carbohydrates, such as white bread, pasta, and rice. These foods are quickly converted into sugar in the body, which can increase blood sugar levels.
- Fried foods, such as french fries, chicken nuggets, and onion rings. These foods are high in calories and unhealthy fats, and can contribute to weight gain.
- Processed meats, such as hot dogs, bacon, and sausage. These foods are high in sodium, which can increase blood pressure, and they may also contain added sugars and unhealthy fats.
It is best to eat a diet that is rich in fruits, vegetables, whole grains, and lean proteins, and to limit your intake of added sugars, refined carbohydrates, and unhealthy fats. This can help you manage your blood sugar levels and maintain good overall health.
