National nutrition week 2018: 5 diabetic friendly foods to include in your diet
Living with diabetes doesn’t mean that you have to eliminate all kinds of foods from your diet. The only thing you need to keep in mind is to include more low GI (Glycemic Index) food in your diet. Here’s some help.Updated: Sep 05, 2018 14:16 IST
If there’s one thing a diabetic is asked to be mindful about, it is his diet. This is because diabetes as a condition can be easily managed with the right kind of diet.
So, what should one eat to make sure that they keep symptoms of diabetes at bay. According to Naina Singhania of thefitnesity.in, a diabetic person needs to eat at regular intervals and have the most balanced diet possible. “Include all proteins, complex carbs, vitamins, minerals and essential fats. So, lots of mushrooms, moong, dal, milk, tofu, chicken, fish and eggs.” A diabetic person should also include good fats from nuts like almond, walnuts and from seeds like pumpkin seeds, sunflower seeds and flaxseeds.
According to Dr Rinki Kumari, chief dietician, Fortis Hospitals, Bangalore, “Fill half plate with non-starchy vegetables. Round out the meal with other healthy choices — whole grains, nuts and seeds, lean protein, fat-free or low-fat dairy, and small portions of fresh fruits and healthy fats.” This is the ideal meal composition for diabetes.
It is also important to understand how different foods affect blood sugar. It is best to pick foods with low glycemic index. Here’s a helpful guide to eating the right kind of foods for people with diabetes.
Low fat dairy
Dairy products are a rich source of Vitamin D. The GI score of skim milk is 32 and that of fat free yoghurt is 33. Thus, both are ideal to be included in a diabetic diet.
Tomatoes are a great option for diabetics. It’s got low GI ranking and is also known to reduce cardiovascular diseases and risk of type 2 diabetes.
All kinds of berries can be safely consumed by diabetic patients. They also have good anti-inflammatory properties, help regulate blood sugar levels and keep your heart in good shape.
Nuts and seeds
Cashews have a GI score of 27, and peanuts have a score of only 7. Flaxseeds are rich in omega-3 fatty acids walnuts also contain alpha-linolenic acid, an essential fatty acid that boosts heart health and lowers cholesterol. They are the best sources of healthy fats.
Green leafy vegetables
Include more of leafy green vegetables like spinach, fenugreek, artichokes in your diet, these foods are low in GI index and helps to regulate blood sugar levels.
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First Published: Sep 05, 2018 13:56 IST