Living with Diabetes can be difficult, especially when it comes to food, but you don’t need to feel deprived every time you reach for a snack. There are diet plans out there that will not only help you control your insulin levels, but will help you feel satisfied and help you lose weight.
There are a lot of resources out there that can help you decide on the Diabetes diet plan that is right for you and subscriptions you can join that will create weekly meal plans for you. To help save you a little money we decided to compile a list of the diabetes ‘superfoods’ that you can use to help you create your own meal plan for you and your family.
Don’t feel like you can’t include your family members on your Diabetes diet plans, because you can choose foods that you will all enjoy and their health will benefit too! A successful Diabetes plan should contain a variety of nutritious foods that will help keep your glucose levels balanced along with your medication. It also means sticking to regular meals and snacks. Excess calories and fat will create an increase in glucose levels which can lead to serious health problems, so sticking to regular, healthy meals is very important. Below is a list of food choices to incorporate into your regular meals.
Let’s start with beans, also known as legumes. Beans are very high in fiber, potassium and magnesium. They also contain the same amount of protein as an ounce of meat, but without the saturated fat. You also have quite a few options to choose from including pinto, kidney, navy and black beans.
Whole Grains are very important to a balanced diet. It is important that you avoid processed grains like enriched wheat flour because that is lacking the germ and the bran of the whole grain – which are the most nutritious parts of the grain. Whole grains can be found in whole wheat pasta, breads and cereals and will usually
contain at least 3 grams of fiber.
Next on the list is green, leafy vegetables such as spinach, collards and kale. These are full of nutrients and extremely low on calories and carbohydrates so you can eat to your heart’s content.
Berries are another super food because of the antioxidants, fiber and vitamins they contain. Doesn’t matter which berry you prefer – they are all good for you and are
great options for a light dessert.
Sweet Potatoes are a great alternative to the regular potato because they have a lower glycemic index. They also are a great source of vitamin A and fiber. Bake them in the oven with spices sprinkled on top and you have a great alternative to French fries.
Nuts are a great thing to have for one of your small snacks, as they combat hunger while providing your body with healthy fats. One ounce can keep you full all afternoon.
Non-fat Milk and Yogurt made the list because of the calcium they provide and also because of Vitamin D. Vitamin D helps the intestines absorb nutrients, helps regulate blood pressure and aids in insulin secretion.
Oranges, grapefruit, lemons are other citrus fruits make the list because of the Vitamin C they provide along with the soluble fiber.
Finally – fish high in Omega-3 Fatty Acids. Salmon is a great option because it is has one of the highest contents of Omega-3’s which is healthy, unsaturated fat. Salmon is also full of protein and vitamins. Just be sure to avoid salmon that is breaded and deep fried.
Having Diabetes does not mean you have to deprive yourself from eating great food. You can still enjoy delicious meals, while keeping your insulin levels under control. By choosing foods from the list above you can create balanced, nutritious meals that benefit your health, but your family’s health as well.
Make sure to include your doctor when making your meal plan as they can help guide you to make choices for your specific needs. They can also provide you with additional resources to help make your meal planning easier. Dietitians that specialize in Diabetes can also be another great resource to make your meal planning easier.