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Healthy Eating Guidelines For Diabetics

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The life of a diabetic can be tough on their diet. If a person has diabetes, it is important that they are aware of the link between carbohydrate consumption and diabetes management. Once carbohydrates are synthesized by the digestive system, they become sugar and directly affect blood sugar levels. A diabetic’s diet must maintain a delicate balance of essential nutrients and minerals. It is important for diabetics to know which foods to eat and which to avoid.

Choose high-fiber vegetables

Eating high-fiber vegetables is good for diabetics because fiber does not increase or affect blood sugar levels. Vegetables should be minimally processed and ideally eaten raw. High-fiber vegetables that are great for diabetics include cauliflower, celery, cucumber, Brussels sprouts, broccoli, artichokes, cabbage, eggplant, peppers, greens, and spinach.

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Suggested fruit variants for diabetics

Fruits high in fiber and fructose are good for diabetics as they do not affect blood sugar levels. Raw fruit is best for diabetics as most dried and canned fruit is high in sugar. Suggested fruits include apricots, apples, blueberries, grapefruit, guava, kiwi, mango, pears, and pomegranates.

Meat and protein substitutes

Adequate amounts of protein should be part of any diet, especially for diabetics. Protein helps regulate blood sugar levels and provides energy. While meat products are generally the best sources of protein, diabetics need to limit their meat intake and instead consume more legumes and fish, which provide essential fatty acids and protein. The best meat substitutes for diabetics are veal, lamb, chicken or turkey, oily fish like mackerel and salmon, seafood, eggs, beans, lentils, soybeans, and moderate amounts of milk and dairy products.

Limit your consumption of unhealthy fats

Diabetics also need to limit their consumption of unhealthy fats like saturated fat and reduce their intake of margarine, butter and shortening. Instead, diabetics should turn to monounsaturated and polyunsaturated fats, which are found in rapeseed, olive oil and nuts.

full grain

Whole grains also serve as a tasty way to add good carbohydrates to your diet. Choose whole grains and breads, bran, barley, buckwheat, millet and oatmeal.

Just because you have diabetes doesn’t mean you can’t get your fill of healthy, tasty food. A healthy eating plan for diabetics should include eating a wide range of foods in moderate amounts. Diabetics also need to adhere to regular mealtimes and achieve a diet that emphasizes vegetables, fruits, whole grains, and other healthy meat substitutes. A diabetic diet should not be restrictive, but must provide you with nutritious, low-fat and low-calorie foods.

Thanks to Moataz Elzieny

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