If you or your loved ones have diabetes, healthy foods are vital to maintaining your blood sugar. Yes, it is true that you will need great self-control to stick to what a registered dietitian told you to eat, but if you want a quality and healthy life, following the diabetic food list is a must.
What is the recommended daily percentage of food?
Carbohydrates – about 50% to 60%
Carbohydrates are broken down into the simplest forms of sugar and glycemic index during the digestive process. If the glycemic index turned out to be high, this will cause the blood sugar level to rise rapidly, and you will develop insulin resistance, diabetes, and hypertension.
Checklist of Carbohydrate Foods Diabetics Can Eat
– Wheat bran, barley, oat porridge.
– Fruits: apple, berries, citrus, pears, peaches, rubard and plum.
– Vegetables: avocados, broccoli, beans, cauliflower, cabbage, carrots, cucumbers, celery, lettuce, onions, mushrooms, peas, olives, peppers, tomatoes and spinach.
Checklist of Carbohydrate Foods Diabetics Should Avoid.
– Breakfast cereals: such as sugar-coated cereals and cornflakes, white bread, cookies, cakes, bagels, pancakes, donuts, rolls, white and brown rice.
– Fruit – Plums, dates, watermelon.
– Vegetables – potatoes, broad beans, parsnip, swede
Protein: about 12% to 20%
Protein is made up of compounds known as amino acids, the building blocks of all tissues in the body.
List of protein foods diabetics can eat
– Vegetables – millet, beans, lentils, soybeans
– Nuts – pine nuts, peanuts and Brazil
– Free-range chicken and turkey (without skin)
– Non-intensive breeding – beef, lamb, pork and veal
– Chicken eggs (NOT goose or duck)
Fat: If you are diabetic, the type of fat is important to control your cholesterol level.
Fatty foods diabetics can eat
– Vegetable oils – sesame, pure olive, sunflower, soybean, avocado
– Blue Fish – Tuna, salmon, mackerel, herring
– Nuts and seeds
– Unsaturated Spreadable Margarine
List of fatty foods that you can eat in moderation
– Whole milk, but skimmed milk is preferable.
– Butter, cheese, cream, whole yogurt, frozen treats
– Meat – lamb pork and beef
– Poultry – chicken, goose, duck and turkey in battery
– Eggs, particularly battery farm chickens.
– Coconut oil.
Diabetics should avoid fatty foods
– All processed foods like scotch eggs, sausage pies and the like.
– Commercial foods that are fried such as French fries, French fries, and battered fish
– Margarine especially the hard one
– Commercial prepared foods such as cookies, cakes and sandwiches.
Fiber Our bodies cannot absorb some of the foods we eat if dietary fiber is absent from our system. Diabetics should also improve their intake of fiber-rich foods. Fiber is a great defense against intestinal disorders and colon cancer, as well as for better bowel function. It is generally recommended to eat five servings of fiber-rich fruits and vegetables a day.
Dietary fiber foods should eat
– Oats, oat bran, oatmeal, peas, fruit and barley beans
The list of foods diabetics can eat is by no means exhaustive. They are here to help you decide what and how much you can take to control your diabetes condition.