What you eat can help you control your blood sugar, avoid hunger, and feel fuller for longer if you have type 2 diabetes.
“Diabetes is a condition in which your blood sugar or glucose levels are abnormally high. Carbohydrate meals including bread, cereals, rice, pasta, fruits, milk, and desserts can induce this spike, according to Maggie Powers, PhD, president-elect of the American Diabetes Association's Health Care & Education division. Find out how to deal with blood sugar rises after meals.
According to Powers, your daily eating plan should be centered on the number and type of carbs you consume.
However, it's also critical to eat meals that you enjoy. You want to eat enough to feel satiated while avoiding overeating and making poor food choices. According to Powers, there are seven items that can help keep your blood sugar in balance while also making you happy and healthy.
1. Vegetables, raw, cooked, or roasted
Color, flavor, and texture are all added to a meal using them. Choose low-carb vegetables such as mushrooms, onions, eggplant, tomatoes, Brussels sprouts, and zucchini, as well as low-carb squashes.
Serve them with low-fat sauces, hummus, guacamole, and salsa, or roasted with herbs and spices like rosemary, cayenne pepper, and garlic.
2. Green
Try kale, spinach, and chard in addition to your usual salad. Powers describes them as "healthy, delicious, and low-carb."
For fast, crunchy chips, roast kale leaves with olive oil in the oven. Greens can also be mixed in with roasted vegetables for added texture and flavour, or served with a protein like salmon.
3. Drinks with a lot of flavour and few calories
Try cold tea with lemon or a cinnamon stick if you don't like hot tea.
“These beverages are not only low-carb, but they can also help full you up so you don't crave other foods,” Powers explains.
4. Berries or Melon
Did you know that one cup of each of them contains only 15 grammes of carbohydrates?
Powers says, "It's a little more pricey, but it's a healthy treat packed with minerals and fibre, plus it's a little sweet."
Mix the melon or berries with plain yoghurt or freeze them for a distinctive touch.
5. High-fiber foods made from whole grains
Fill up on them to avoid overeating or making poor food choices.
Dried beans, peas, and lentils are examples of legumes. You can even eat your fresh vegetables with a black bean and corn salsa.
“These foods still have carbs,” Powers explains, “but they have intriguing flavours [that keep you satisfied].”
6. A Little Fat
Olive oil, avocado, and fatty fishes, such as salmon served on a bed of lettuce, are all good fat alternatives.
Bonus: According to Powers, the fish fat can be used as a salad dressing.
7. Protein
Greek yoghurt, cottage cheese, eggs, and lean meats are among the foods Powers suggests. Don't forget about the snacks.
“Peanut butter on a celery stick is a nutritious, tasty snack with an excellent fat and protein mix,” she explains.
You can also eat a lower-fat cheese stick or a beef jerky stick as a snack, but keep an eye on the sodium content, she advises.
Overall, your eating plan "shouldn't be dull," argues the author "According to Powers. "It should contain the things you enjoy while maintaining a healthy carbohydrate balance.”
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