The first thing you need to be particular about if you want to control or perhaps even reverse a type 2 diabetes condition, is to have a good control over your blood sugar levels – stay off hunger and feel full, as long as possible.
Maggie Powers, PhD, President-elect, Health Care & Education at the American Diabetes Association says that diabetes is a condition of above normal blood sugar (or glucose) levels in your body. Carbohydrates including breads, pasta and rice can cause an increase in their levels. Hence, your eating plan should put just the right amount of carbs on your plate. Having said that, it is equally important to eat food items you enjoy to feel satisfied and keep on track. Here are 7 foods that can keep your blood sugar in check and make you feel healthy and happy.
1.Veggies – Roasted, raw or cooked
Veggies are essential. They add colour and flavour to a meal. So make sure that you choose veggies which are tasty and low on carbs like mushrooms, eggplant, onions, zucchini and tomatoes amongst others.
2. Greens – Pick the unusual ones
While any kind of green is great, try going beyond the usual and pick up spinach, kale and chard for salads. You can even go further and roast kale leaves, mix these greens with roasted veggies or enjoy them with a little piece of salmon.
3. Drinks – Low-cal yet flavourful
Try flavoured water over plain water, it can super be interesting. Cut a lemon or cucumber and put it in water. In fact in tea, try cold tea with lemon or a cinnamon stick. Oh! These low-cal drinks can even fill you up a tad bit, so you don’t crave for unnecessary food articles.
4. Try Melons or Berries – The best of both worlds
A cup of either of the two has mere 15 grams of carbs! They could be a tad expensive but they sure are a healthy treat flushed with nutrients and fibre, and a bit of sweet. You could ix them with plain you yogurt too.
5. Whole-grain Foods – High on fibre
Try to stuff your face with food articles made of whole grain rather than bingeing on the wrong, unhealthy ones. Legumes like dried beans, peas and lentils are a good idea. You could even mix them up with raw veggies.
6. Fats – Just a tad
Olive oil, avocado and fatty fish are good fat choices. Think salmon on a bed of lettuce. In fact the fat from the fish could serve as a dressing for the salad.
7. Proteins – Add a little treat
Protein sources like greek yogurt, eggs, lean meats, cottage cheese are recommendable. In fact peanut butter on a celery stick could turn out to be a very healthy and satisfying snack. Once in a while you can treat yourself with a low-fat cheese stick or a beefy jerky stick (but watch out for the sodium content).
Just remember, your eating plan “shouldn’t be boring.” You must have a good combination of the foods you love with a dance of carbs.