Health Tips for diabetics  

Foods:

Making the right food choices as a diabetic can help you have more control over your body and blood sugar levels. Here are some foods that can help you

Dark Green Leafy vegetables:  

Packed with vitamins and minerals such as vitamins A, C, K, and folate; iron; calcium; and potassium, these foods are low in calories and carbohydrates and fit on the non-starchy vegetables section of the Diabetes Plate. Additionally, try adding dark leafy vegetables like spinach, collards, and kale to salads, soups, and stews.

Avocado: 

This nutrient-packed food is important for contributing fat-soluble vitamins and fiber and can help you feel full. Avocados are not only versatile and delicious, they also provide a heart-healthy source of fat to the Diabetes Plate. 

Milk and Yogurt:

Milk and yogurt can help build strong bones and teeth with calcium. In addition to calcium, many milk and yogurt products are fortified to make them a good source of vitamin D. More research is emerging on the connection between vitamin D and good health.
Milk and yogurt contain carbohydrates, which you must pan for when you have diabetes. Look for yogurt products that are lower in fat and added sugar. Try adding some natural sweetness to low-fat plain Greek yogurt with berries and top with walnuts for a satisfying breakfast

Fish:

Omega-3 fats may help reduce the risk of heart disease and inflammation. Fish high in these healthy fats are sometimes referred to as "fatty fish." Salmon is well known in this group and other fish high in omega-3 are herring, sardines, mackerel, trout, and albacore tuna

Choose fish that is broiled, baked, or grilled to avoid extra carbohydrate and calories that would be in fish that is breaded and fried. Try eating fatty fish at least twice a week to get the nutritional benefits.

Whole grains:

Whole grains are rich in vitamins and minerals like B vitamins, magnesium, iron, and manganese. They are a great source of fiber too. Look for products that have the first ingredient with the word “whole” in it. Some examples of whole grains include whole oats, quinoa, barley, farro, and whole wheat.

Beans, Dried Peas, Legumes:

These foods are plant-based protein superstars because they are packed with fiber, folate, potassium, iron, and zinc. There are different kinds of beans like kidney, pinto, navy, or black beans, and legumes like chickpeas, split peas, and lentils that all offer a host of nutrient-packed benefits.

These plant-based proteins do contain carbohydrates, but ½ cup also provides as much protein as an ounce of meat without the saturated fat. To save time, you can use canned beans. But be sure to drain and rinse them to get rid of as much added salt as possible. Choosing dry beans, peas, and legumes are not only affordable, but you can personalize them with your own flavors.

Nuts:

An ounce of nuts can go a long way in getting key healthy fats, magnesium, and fiber and can help manage hunger. Some nuts and seeds, such as walnuts and flax seeds, are also good sources of omega-3 fatty acids. Try roasting and seasoning your own nuts to cut down on the added sodium of prepared nuts.

Berries:

Berries are all packed with antioxidants, vitamins C and K, manganese, potassium, and fiber. They are naturally sweet and can be a great option to satisfy your sweet tooth without added sugar.

Citrus Fruits:

Most of us know citrus fruits are a great vitamin C source, but did you know they also have fiber, folate, and potassium? From grapefruits, oranges, lemons, limes, and beyond, choose whole fruits over juices to get the full benefits of eating fruit, including the fiber from the pulp.

By: Shamsun Nahar

Gmail: shamdun87@gmail.com

Sources: https://medlineplus.gov/diabeticdiet.html

Sources: https://diabetes.org/food-nutrition/food-and-blood-sugar/diabetes-superstar-foods