I have never been obsessed about the food that I eat as when my type-2 diabetic condition was detected. Through trial and error, I have managed to find a happy union between my head and my stomach. It has taken a while, in fact years to fix the cravings, the guilt and the ability to listen to my inner voice telling me when to walk away from food.
Every time food appears in front of me, I have to make a conscious, or might I say a calculated decision on whether to taste, indulge or an absolute NO.
It is tough to give up the ‘food coma’ attitude. The choice is living the rest of your life healthy or letting illness creep up on you.
Type-2 diabetes is indeed a silent killer; it creeps up on you slow and steady, and then devours your body and well-being.
With all the research I have done, there is plenty of diabetic friendly food available.
They are called ‘super foods’
What makes a food item ‘super’ for a diabetic?
Foods that not only pack a whole lot of nutrients but also those foods that keep your sugars in check are labeled super foods for diabetics.
There is no one food that will keep your sugars in check, but a
well-balanced diet including all food groups of carbohydrates, proteins, healthy fats and vegetables is diabetic friendly.
Make sure you choose whole unpackaged foods that are not processed, rich in fiber and healthy fats, high in minerals and vitamins with little or no preservatives or added sugars. Read labels!!
Here are some super foods you can taste, indulge and deal with your cravings, while you keep your blood sugar controlled —
Beans and legumes — Do you know that just half a cup of beans provides as much protein as one ounce of meat protein? (U.S. Dept of Agriculture)
Beans come with a double whammy of fiber plus protein, making them a super food for diabetics. Beans digest slowly in your body this is key to controlling sugar spikes. Make sure you drink plenty of water to reduce chances of diarrhea. Beans are a high source of magnesium and potassium, both needed for diabetics and heart health.
NOTE: A high-fiber diet is associated with a reduced risk of various diseases, including type-2 diabetes, obesity, stroke, heart disease, and even some cancers.
Fish — Fish rich in Omega-3 fatty acids such as; salmon, mackerel, tuna, sardines and herring if eaten twice a week are know to promote heart health by lowering triglycerides and protecting the kidneys all compromised with diabetics. NOTE: watch out for mercury in fish.
Nuts – “good” cholesterol or HDL levels are difficult to keep within required limits. One food group that can contribute to stabilizing HDL and blood sugar are nuts.
They are loaded with fiber and protein.
They contain polyunsaturated fats.
They are filling, (watch out for the calories, limit to one serving a day) 1 oz or 35 peanuts, 24 almonds, 14 walnut halves, or 18 cashews.
Fruit and Vegetables —
- All berries contain high levels of antioxidants and are
fiber-rich, the deeper the colour, the higher the antioxidant content.
- Cruciferous vegetables like broccoli, cauliflower are good sources of vitamin A and C, much needed for everyone.
- Sweet potato is a starchy vegetable high in fiber (eat with skin for more fiber intake) A combination of half a plate of non-starchy vegetables and a quarter plate of starchy vegetables should give you the fiber intake for the day.
NOTE: boiling sweet potato is the only way to cook it for diabetics, roasting or frying spike the sugars hugely.
- Dark leafy greens- spinach, kale, low in calorie and carbohydrates, make it ideal for weight control, a must for diabetics.
- Tomatoes, an excellent way to begin your day by biting into a ripe juicy tomato. A super food for diabetics, loaded with antioxidants. Eat daily. A report from a 10-year study suggested that lycopene, a key nutrient in tomatoes may help reduce the risk of heart disease by 26 percent. NOTE: Your body will be able to absorb more lycopene from cooked tomatoes than from raw ones.
- Avocados, they do top the chart of super foods. High in monounsaturated fats. Avocados can help lower cholesterol, promote normal blood pressure, and reduce inflammation, (all diabetic influenced conditions) due to their high fiber content, potassium, and lutein.
Oats — Eating whole-grain oats, unsweetened steel-cut or old-fashioned oats with no added salt or preservatives may help you hit your target A1C and boost heart health. Eat it for breakfast for a better postprandial glucose reading (two hours after meal). Eat a filling breakfast.
Yogurt — Opt for Greek yogurt (it keeps you fuller longer), rich in calcium, protein and magnesium. A valuable probiotic that helps reduce weight gain and risk of cardiovascular disease. NOTE: watch out for added sugars, read the label.
Final word —
– Super foods is a term used to describe nutrient-packed foods and antioxidant-rich foods that may have more health benefits than other foods, it’s not a medical term.
– Researchers at the Harvard School of Public Health found that for every three servings of blueberries eaten per week, people reduced their risk for type 2 diabetes by as much as 26 percent compared with those who ate less than one serving per month.
– To get a healthy mix of macronutrients, phytochemicals and essential fatty acids, it is important to eat a wide variety of foods. The food you eat affects type 2 diabetes viz-a-viz; glucose regulation, heart health, weight maintenance, and mood swings.
– There is researched evidence of links between diet and type 2 diabetes development, while changing your diet wont cure diabetes, it can definitely lower your risk of type -2 diabetes complications, such as heart disease, kidney disease and nerve damage.
Keeping your blood glucose in check is extremely important, and food can play a big role in that effort.
