Food for Diabetes
Most cases of diabetes can be prevented and a lot are reversible. With the right diet and exercise, it is possible to take the necessary steps to a healthy life. Although to some, diabetes may sound as though you’ll live in deprivation, this isn’t true! You need to keep an eye on what you eat, and, all in moderation, some foods are better than others for a healthy lifestyle.
Foods that are good to keep in your diet include starches: such as whole wheat grains, brown rice, millet, quinoa, oatmeal, or a baked sweet potato (full of Vitamin A). These are digested well and have slow-releasing energy to keep you going for longer.
Fresh vegetables: you can’t get enough! These are packed with fibre and have minimal salt. They’re best steamed, grilled or roasted. Greens are a great option: they are packed with nutrients and you can add them as a side to most dishes! The dark, leafy greens are what you want, for example, spinach, arugula, collards and kale. Try and avoid veggies with added sodium – such as canned vegetables (always read the label), pickles and veggies cooked with butter, sauce or cheese.
Fruit: try and eat colourful, whole fruits, as they’re still packed with minerals, good carbohydrates, fibre, and Vitamin C. Lemons, limes, and grapefruit are an excellent choice. Try stick to fresh fruit, or flash frozen (these retain the most nutrients and are easy to add to a smoothie). Berries are also packed with antioxidants – blueberries and strawberries are good options if buying frozen. Try to avoid canned fruit with sugar syrup, regular jam in large doses, and fruit juice (again, check the label first, most are not 100% fruit juice and have added sugars and sweeteners). Tomatoes are a solid favourite for everyone, and there’s no need to deprive yourself of these! They’re loaded with Vitamin C, E and iron. Eat them pureed, raw or in a sauce – we love them!
Proteins are an essential for your diet, and the American Diabetes Association recommends plant-based proteins such as beans, tofu, seeds or nuts. Free-range chicken, seafood and fish (salmon is a favourite as it’s loaded with the Omega-3 Fatty Acid – stay away from the breaded/deep fried option). If you eat fish, trim off the skin to keep it low in fat. If you’re not vegetarian, you should still try to get plant-based proteins in your diet as they offer a different variety from what you get from meat. Eggs, milk and unsweetened yoghurt are also good sources. Make sure to avoid the full-fat dairy (at least in larger servings).
Fats and Oils: although these are important in your diet, it can be easy to gain weight if you don’t keep an eye on them! Good vegetable fats include nuts, seeds and the lovable avocado. Other sources of Omega-3 come from tuna and mackerel. Olive oil and grapeseed are good plant-based oils to cook with. Stay away from trans-fats, which are bad for your heart. Read labels and ensure there’s no hydrogenated or partially-hydrogenated ingredients.
Watch out for drinks with sneaky added sugars that you don’t want. Stick to water, unsweetened tea (add a slice of lemon for more flavour), light beer, wine in small doses and if you have coffee – have it black or with low-fat milk. Steer clear of sodas, fruity mixed drinks, energy drinks, coffee with cream or flavoured drinks.
If you currently lead a life that makes you susceptible to diabetes or exacerbates the existing problem, it is possible to make some small changes (and very few sacrifices) in order to live a healthy, happy life! Once you get into a routine and find new recipes and ways of cooking, it becomes a lifestyle that you enjoy as you start feeling better by the day!