Regular exercise, proper management of stress and a well-nourished and controlled diet are all that you need to control the spikes and drops in your blood sugar levels if you suffer from diabetes. While regular checkups with the doctor are important, diabetic patients need to know about the permissible foods that they can have without fearing changes in the sugar levels. Today, we will be talking about 6 things which are nutritious for diabetic patients and help make them feel good about themselves.
Most of the times we are so concerned about the foods that are a part of doing n’t-eat list that we tend to ignore the nutritional requirements of our body. While pasta, white bread, sugar-rich foods are a big no, there are many power foods which are exceptionally healthy and very versatile in their usage too.
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Oats
Be it the overnight oats or the warm cozy ones that we have in the morning to start our day with a healthy breakfast, oats like barley and beans are rich and fiber. They not only help us stay full for longer but also control cholesterol levels in the body. Oats are made up of complex fiber which takes longer to digest and hence is beneficial in regulating the sugar levels in the body.
Berries
When it comes to fruits, diabetic patients are asked to go easy on them. Well, this is not the case with nature’s candies berries. Freeze them for your midday snacks, have them with the oats, or eat them as they are. It is just so much you can do with them. Moreover, research says that berries are not only loaded with fiber but antioxidants as well. The berries are not only good for sugar but hypertension as well. Eating berries like blueberries which contain 3.5g fiber/cup and blackberries with 7.6g fiber/cup, the heart patients can regulate their blood pressure and increase the levels of “good” cholesterol in their bodies.
Dates
What do you do when you are craving for something sweet and realize that all the sugary foods are off-limits? You grab onto a couple of dates. These chewy treats are all about delightful taste and great texture. 7 dates can supply as much as 4g of fiber and antioxidants even great than grapes, oranges, broccoli, and peppers. Pop them in your mouth as they are or make some delicious date balls out of them the choice is all yours. Either way, they are diabetes-friendly and really tasty.
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Beans
These are the friends of people who suffer from diabetes. Apart from being a good source of fiber, they are also rich in calcium and minerals which help burn the fat in our bodies. A cup of black beans gives 14g of fiber and around 200g of calcium. Since they are a good source of protein too, you can have them on days when you don’t feel like eating meat as such.
Flaxseeds
They may be tiny but are packed with great health benefits. They are rich sources of fiber and are packed with ALA (alpha-linolenic acid) which is converted to EPA and DHA (omega-3) by our body. Some studies have concluded that an increased intake of ALA leads to better health of our heart and can prevent heart diseases, heart attacks, and various cardiovascular diseases. They also lower cholesterol and sugar levels. Mix them up with your smoothies, oats and all different sorts of foods to benefit from them.
Greens
Talk about greens and for some reason, all we can think of is lettuce and green beans. However, for diabetes patients, the term “green” means much more than this. From the green salad leaves to chard, turnip, and mustard there are so many options that you can choose from. As grown-ups since we have developed the taste for them, we are much more comfortable eating them. However, for kids, you might have to come up with better creative ways of using them in their food. Besides being good sources of fiber, they are also rich in vitamins, folate, and various other nutrients.
For diabetic patients, a healthy simple diet and regular exercise are all that they need to monitor their blood sugar levels. Keep following us to know more about how you can live a healthier life despite having diabetes. You can also consult with Best Endocrinologists in Lahore, Karachi, Islamabad or main cities of Pakistan and get yourself properly evaluated on a regular basis.
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