Eating the correct foods is essential for managing diabetes and maintaining excellent health, especially those high in protein. Foods high in protein, like fish, eggs, tofu, lentils, nuts, and lean meats, help control blood sugar levels by reducing the rate at which carbs are absorbed. They also encourage fullness, help control weight, which is important for managing diabetes, and discourage overindulging. Foods high in protein also aid in the development and repair of muscles, which is essential for maintaining strength and mobility.
By including these nutrient-dense foods in their diet, people with diabetes can lower their chance of developing complications from their disease, improve their general health, and better regulate their blood sugar levels.
Vegetables
Vegetables are nutrient-dense foods that offer many health advantages. Drinking two glasses or more a day can boost immunity, help with blood sugar regulation, and promote weight loss. Furthermore, it has been demonstrated that eating veggies before carbs improves glycemic control in people with type 2 diabetes.
Healthy Fats
It is advised to consume less saturated fat and more monounsaturated and polyunsaturated fatty acids. Polyunsaturated fatty acid consumption has been linked to improved glycemic management. Foods like fish, oysters, flaxseeds, sunflower seeds, and fish liver oil are therefore great options.
Carbohydrates
Studies suggest that for those with type 2 diabetes, low-carbohydrate diets (LCD) may provide better blood glucose management than low-fat diets (LFD). Whole grains are healthy options. These include millet, lentils, quinoa, rye, brown rice, wild rice, oats, and low-sugar bran flakes.
Dairy Products
Dairy products with dairy proteins have the ability to increase insulin secretion, which can help with diabetes treatment. Choose yoghurt, cottage cheese, sour cream, egg whites, low-fat milk, and flavourless soy milk.
Healthy Proteins
When combined with carbohydrates, high-quality protein helps control blood sugar levels. Balanced meal plans should include nutrient-dense proteins including fish, chicken, turkey, lentils, soy, kidney beans, tofu, and hummus.