7 Foods That Control Blood Sugar Diet
When you have type 2 diabetes, what you eat can help you
control your blood sugar, stave off hunger, and feel full longer.
“Diabetes is when your blood sugar or glucose levels are
higher than normal. It’s carbohydrate foods like breads, cereals, rice, pasta,
fruits, milk, and desserts that can cause this rise," says Maggie Powers,
PhD, president-elect of Health Care & Education at the American Diabetes
Association.
Your eating plan should focus on the amount and type of
carbs you put on your plate throughout the day, Powers says.
But it’s also important to have foods you enjoy. You want to
eat enough so you feel satisfied and avoid overeating and poor choices. Here
are seven foods that Powers says can help keep your blood sugar in check and
make you happy and healthy to boot.
1. Raw, Cooked, or Roasted
Vegetables
These add color,
flavor, and texture to a meal. Choose tasty, low-carb veggies, like mushrooms,
onions, eggplant, tomatoes, Brussels sprouts, and low-carb squashes, like
zucchini.
Try them with dips such as low-fat
dressings, hummus, guacamole, and salsa, or roasted with different
seasonings such as rosemary, cayenne pepper, or garlic.
2.
Greens
Go beyond your
regular salad and try kale, spinach, and chard. They’re healthy, delicious, and
low-carb, Powers says.
Roast kale leaves in
the oven with olive oil for quick, crunchy chips. You can also mix greens in
with roasted veggies to add texture and a different flavor, or serve them with
a little protein, like salmon.
3.
Flavorful, Low-calorie Drinks
Plain water is
always good, but water infused with fruits and vegetables is more
interesting. Cut up a lemon or cucumber and put it in your water, or make ice
cubes with some flavoring in them.
If you’re not a hot tea drinker, try cold tea with lemon or a cinnamon stick.
“Not only are these
beverages low-carb, they can also help fill you up so you don’t crave other
foods,” Powers says.
4.
Melon or Berries
Did you know that 1 cup of either of these has just 15
grams of carbs?
“It’s a little more expensive, but it’s a healthy treat
packed with nutrientsand fiber, and it’s a little bit sweet,” Powers says.
For a different twist, mix the melon or berries with plain
yogurt, or put them in ice cubes.
5. Whole-grain, Higher-fiber Foods
Fill up on these to keep from overeating or
choosing the wrong foods.
Try legumes like dried beans, peas, and
lentils. You can even enjoy a black bean and corn salsa with your raw
vegetables.
“These foods still have carbs, but they
have interesting flavors [that help keep you satisfied],” Powers says.
6. A Little Fat
Good fat choices include olive oil, avocado, and fatty
fishes -- think salmon served on of a bed of lettuce, for example.
Bonus: The fat from the fish serves as a dressing for the
salad, Powers says.
7. Protein
Powers recommends Greek yogurt, cottage cheese, eggs, and
lean meats. And don’t forget treats.
“Peanut butter on a celery stick is a good fat and protein
mix for a healthy, satisfying snack,” she says.
You can also snack on a lower-fat cheese stick or a beef
jerky stick -- but keep an eye on how much sodium is in them, she says.
Overall, your eating plan “shouldn’t be boring," Powers
says. "It should include the foods you love with a balance of
carbohydrates.”
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