Though there is definitely any number of good foods for diabetes, there is no one, singular, precise diet.
How a person’s diabetes is managed is definitely affected by the foods they eat. Additionally, how much energy that person has and how well they feel can also be influenced. We’re going to take a look at the five main food groups and see how, together, they can provide a balanced, healthy diet for diabetics and, in truth, for everyone.
Food Groups and Healthy Eating
Based on how active they are, plus gender, age, and more, how much a person needs to drink and eat will vary. As far as all the essential nutrients needed by a body are concerned, they cannot be found contained in a singular food product. So, every day, from each of the main food groups, an individual must pick and choose, to put together a healthy diet.
Certain foods will be eaten more than others, which is one reason they refer to it as a “balanced” diet. Keep in mind, too, that managing a healthy weight is part of the difficulty of balancing a diet. This is particularly the case today because, in recent years, portion sizes seem to have grown exponentially.
Here are the main food groups:
Oils and Spreads
In general, people with diabetes need to reduce the saturated fat in their diets, even though some fat is necessary. Unhealthy options include coconut oil, palm nut oil, and butter. Foods with healthy saturated fats include nut butter, grapeseed oil, vegetable oil, and olive oil – and spreads that use those oils.
Try these:
- On your wholemeal toast, spread some peanut butter.
- On your salad, drizzle some olive oil.
Dairy Foods and Dairy Alternatives
There is a lot of protein and calcium to be found in yogurt, cheese, and milk. Unfortunately, if you don’t choose lower-fat alternatives, you could be getting a lot of saturated fat. If you do eat dairy foods of a lower fat version, check for added sugar.
If you want something to be sweeter, add some berries or unsweetened yogurt. Choose a calcium-fortified, unsweetened version of soy milk as a dairy alternative.
Try these:
- With your evening meal, add plain yogurt.
- Salad and a cheese sandwich for lunch.
- Skim milk on your breakfast cereal.
- Carrot sticks with cottage cheese for a snack.
Protein Foods
As mentioned earlier, this can include fish, meat, eggs, nuts, beans, and more. To help protect your heart, eat omega 3 oil-rich fish such as sardines, salmon, and mackerel. A healthy diet means fewer processed meats and less red meat.
Try these:
- Stirfried, roasted, or grilled chicken.
- Fish pie, grilled fish with masala, or homemade fish cakes.
- Eggs that are boiled, dry fried, poached, or scrambled.
- To replace meat in a casserole, consider using beans and pulses.
- On a green salad or as a snack, add a handful of raw nuts and/or seeds.
Starchy Foods
These can include bread, pasta, rice, potatoes, and more. Carbohydrates are contained in starchy foods, which break down into glucose, which is used as fuel by the body’s cells. Unfortunately, it’s harder to manage diabetes (when carbohydrates are consumed) due to fast blood glucose levels rising from starchy foods.
Wild or brown rice, whole-wheat pasta, and whole-grain bread are reasonable replacements for foods that are higher on the GI (glycemic index).
Try these:
- Use lemon and chili to flavor boiled cassava.
- Use toppings like beans and cottage cheese on a baked sweet potato (don’t remove the skin).
- Noodles, pasta, or brown rice in stir fry, salad, and risotto.
- A bit of peanut butter spread on a couple of slices of multigrain toast.
Fruits and Vegetables
Even though some fruits and vegetables have sugar, it doesn’t mean that you have to cut them out of your diet altogether. Fortunately, many of them are also packed full of fiber, minerals, and vitamins, and are low in calories.
Opting for fresh vegetables – as opposed to canned – and homemade smoothies (rather than buying them at the quickie mart) will better assure the consumer of fewer sugars, sodium, and unknown ingredients. Rather than cutting out fruits and vegetables altogether (because of their sugar content), simply make smarter choices by choosing low-carb options.
Try these:
- Lower carb fruit options can consist of watermelon, peaches, plums, strawberries, raspberries, blackberries, and avocados.
- Lower carb vegetable options can include lettuce, celery, broccoli, cauliflower, cabbage, spinach, cucumber, and mushrooms.
- In your pasta, mix green beans, peas, and carrots.
Three nutritious and delicious meals a day are served for every resident at Hidden Meadows On The Ridge. These chef-prepared delights are brought to you courtesy of our Sensations Dining program. What’s more, dietary restrictions – such as diabetes – are never a problem. Meals can consist of a wide range of menu choices, international cuisines, and the freshest ingredients.
