For a person with diabetes maintaining a daily healthy diet is the most important thing in their life because it can affect their blood sugar level. Type of food, amount, and eating time is needed to controlling blood sugar level and keeping it at recommended level.
Don’t know what food that can be useful for a person with diabetes ? Check out the tips below.
Whole grain can be a healthier source of carbohydrates for diabetics. Whole grain are rich in vitamins and minerals such as magnesium, vitamin B, chromium, iron, and folate (Folic Acid). According to the American Diabetes Association whole grain also a good source of fiber.
Diabetes UK also states that whole grain are a better choice for diabetic person because whole grain not rising or rising blood sugar level at small point compared with processed grain such as grain bread. Make sure at least half of grain are consumed every day by consuming brown rice, oats, barley, or whole wheat.
Vegetables and Fruits
Vegetables and fruits are the number one sources of vitamins, minerals, fiber, and phytochemicals compounds that is beneficial for your health, especially for a person with diabetes. Diabetes Care Journal also stating that by consuming fruits and vegetables can reducing the risk to get stroke for diabetic person.
Besides being rich in nutrients, vegetables are also relatively low in calories and carbohydrates so they can be consumed without worry. Also there is some type of vegetables that can be consumed by diabetic person safely which is broccoli, asparagus, eggplant, spinach, cauliflower, cucumber, bean sprouts, and other green vegetables. This vegetables not only good for providing carbohydrates for your body but also can be used to maintain blood sugar level in your body. Also don’t forget to use the right method to cook and serving the vegetables to keep all the benefits still in it such as reducing salt addition when cooking it and using healthier oils (olive oil, canola oil, corn oil) when frying vegetables.
Also make sure to avoid canned vegetables since that kind of vegetables are generally high in salt and sugar and not fresh anymore which resulting the benefits in it being smaller or even not available anymore.
Fruits can be a healthy snack not only for normal person but also for diabetics. The difference is diabetics only recommended to eat fresh fruits and limited to eat some of it because of the sugar content in the fruits. Also a diabetic must restraining them self to not consume dried fruit, canned fruit, or fruit juices since all of them are being added with more sugar.
There is some type of fruits that can be a choice for a person with diabetes such as apple, avocado, star fruit, grapes, and berries.
How many vegetables and fruits a person with diabetes need to consume daily ? Balanced Nutrition Formula recommending to consume 3-4 portions of vegetables every day and 2-3 portions of fruits. One portion of vegetables is equivalent with 1 glass of boiled vegetables while one portion for fruits is 1 medium size of fruit.
Always Read Nutritions Label
A person with diabetes should read the nutritions label that is written on the food or beverages package before deciding to bought it. Nutritions label can provide information about calorie and nutrients content in the product. Also there is some nutrients that must be considered such as fat and salt that must be limited to maintaining a healthy heart.
And the most important thing when checking the nutritions label for diabetic person is to considering sugar amount contained in the product which usually available on the product package nutritions label. To help diabetic’s keeping their blood sugar level in recommended level, limiting daily sugar intake can be done by choosing a product that have low sugar or even better choosing sugar free product.