Diet, Top Tips

5 foods diabetics should be eating!

Here are 5 foods to try and incorporate into your diet to aid your health and glucose control. In no way am I suggesting that these foods will ‘cure’ diabetes, but a lot of people have noticed a big difference in glucose readings when eating the following foods, coupled with exercise and carb counting!

1. Cinnamon

  • Cinnamon can help to increase insulin sensitivity, meaning cells have more receptors for glucose, which can help to prevent high glucose and insulin resistance.
  • Add cinnamon to your oats or coffee in the morning. You can also incorporate it into your cooking, some great recipes with cinnamon include curry, chilli con carne, jerk chicken, and or a stir-fry.

2. Nuts and seeds

  • Many types of nuts and seeds contain essential fatty acids such as omega-3. It is extremely beneficial to include fatty acids in the diet because it can prevent high cholesterol, and promote heart health. This is important for diabetics to consider because cardiovascular disease is a common long-term complication of hyperglycaemia. Nuts and seeds are also a great source of protein aiding muscle repair and growth.
  • Eating a handful of nuts and/or seeds a day is a great habit to get into. Some examples include walnuts, cashew nuts, hazelnuts, chia seeds or sesame seeds.
  • You can simply have a handful of mixed nuts a day, or add nuts to your oats, salads or stir fried vegetables!

3. Berries

  • Berries contain vitamins, minerals and antioxidants that are essential for the body. Antioxidants neutralise free radicals and reduce oxidative stress which is essential in preventing damage to the body, and helping to balance sugar levels. Berries are generally pretty low in sugar too, which is great for people living with diabetes.
  • Try and have a handful of mixed berries a day, blueberries, strawberries, raspberries or blackberries! Get them in your pudding, as a snack or with any meal!

4. Wholemeal Carbohydrates

  • Eating wholemeal carbs is essential for diabetics! Brown carbs contain more fibre, vitamins and minerals, meaning they breakdown slower, decreasing the likelihood of glucose spike.
  • When it comes to portioning carbohydrates, it is different for every person. But make sure you are having a portion of complex carbs with every meal throughout the day to keep glucose balanced, and prevent low glucose.
  • Examples of brown carbs include, oats, brown pasta, brown rice, brown bread, oat crackers and so on.

5. Natural Yogurt

  • Natural yogurt has some great health benefits, not only is it high in protein, but it also contains healthy bacteria that aids digestion. Try and choose a brand that is lower in sugar.
  • Portion wise, it depends on the person but try to have a single pot or carton.
  • Natural yogurt with honey and mixed berries can be a great pudding or post workout snack. Homemade savoury yogurt dips can also be great, for example with fajitas or curry.

I hope this is useful! Let me know any other foods you would recommend! Subscribe for more content!

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