Best and Worst Foods
for Diabetes patients
Diabetes is the most common disease in our society. Most of the people have diabetes, and they do not know about the best and worst food for diabetes patients. So in this, I want to tell you about it. Your food choices are essential when you have diabetes. Some are better than others. You will not get diabetes by eating small amounts of sweets. But most desserts are empty calories. Try better options to manage your blood sugar and sweet tooth.
The best and worst food for Diabetes
StarchesSweets
Vegetables
Fruits
Protein
Fats and oils
Dairy products
Starches
They are a type of carbohydrate and are your body's main energy source. Starch, or complex carbohydrates, provides vitamins, minerals and fibre. Grains, legumes and vegetables all contain starch. However, if you have diabetes, some starches are better for you.
The best starches for Diabetes patients
Whole grains like brown rice, oatmeal, or quinoa
Roasted sweet potatoes
White porridge
Flax, Chia, sunflower, or pumpkin seeds grains
Highly processed starches
white rice grains
Naan made from refined flour
Fried yuca Chips
Fried White Flour Corn Chips
Sweets
The best food
Fresh juices like orange or grapefruit,
Low-carb options like a small amount of strawberry salsa,
Natural sweeteners for desserts
Worst food
Syrup for pancakes or waffles
Fried desserts like churros or funnel cakes
Candy
Cookies
Pie and pudding
When you avoid Sugar for a few weeks, your body and taste buds will change. You would not crave more. Fruits and other natural foods will taste sweeter.
Vegetables
Vegetables are one of the healthy carbohydrates. You will get more fibre. They are available in tiny amounts unless you add salt or oil.
Best food
Fresh vegetables - raw, lightly steamed, baked or grilled
Frozen vegetables, lightly steamed
Vegetables like kale, spinach and arugula
Tabouli and other types of salad
Low-sodium or no-salt canned vegetables
Choose from various colours, dark green, red or orange (think carrots or red peppers), white and yellow (onion), and even red.
Worst food
Canned vegetables with too much-added sodium (or salt)
Vegetables with too much-added butter, cheese, or fish
High sodium pickles
Sauerkraut, Limit these if you have high blood pressure.
Fruits
Best food
Fresh fruit
Frozen fruit or canned fruit with no added sugar
Jams, jellies, or preserves with little or no Sugar
Unsweetened applesauce
Worst food
Canned fruit with apple sauce Lots
Chewable fruit rolls
Regular jams, jellies and preserves (except your little one)
Sweetened fruit gummies
Proteins
Best food
Plant-based proteins like beans, nuts, seeds or fresh tofu
Meat and seafood
Chicken etc. Chicken
Egg
If you eat meat, don't be fat. Cut off the chicken skin. Try adding protein-rich foods even if you're not a vegetarian or vegan. You'll get nutrients and fibre not found in animal products.
Worst food
Fried meat
high-fat meats like ribs
Pork
Regular cheese
Poultry with skin
Fried fish or tofu
beans cooked in lard
Fats & oils
There are good fats & bad fats, like trans fats and saturated fats, which can be good or bad depending on how much you eat.
In general, saturated fat is not the best for your health. But it's okay to add some to your diet. Some experts recommend keeping saturated fats to less than 10 per cent of your daily calorie intake. If you have diabetes, ask your doctor what your limit should be. Fat is bad for your heart. They are so unhealthy that they are banned from most foods in the United States. Even if the label says it has 0 grams of trans fat, check the ingredients for any "partially hydrogenated" ingredients. When partially hydrogenated oils are produced, they form trans fats.
Best food
Natural plant-based fat sources like nuts, seeds or avocados (eat less as they are high in calories)
Foods that provide you with omega-3 fatty acids, like salmon, tuna, or mackerel
Canola, grape seed or olive oil
Worst food
Hydrogenated foods
Solid margarine
Vegetable oil
Red meat
Coconut Oils, Palm Oil
Bacon Grease
Dairy products
If you have diabetes, milk or other dairy products such as 2% milk, cream, and cottage cheese may not suit you. Some non-dairy options, like margarine, aren't the best choice either.
Energy drinks
Best food
Black coffee or low-fat milk and sugar substitute
Water
Tea with or without sugar and lemon slice
Sweet lassi with a bit of Sugar
Light beer, mixed drinks with small amounts of alcohol or no fruit
Zero calorie soda
Worst food
Coffee with or without Sugar
Flavored coffee and chocolate drinks
Regular Soda
Regular beer, mixed fruit drinks, dessert wines
Sweet tea
It would be best if you took care of your diet in diabetes. If you want to reduce your sugar level, exercise regularly, manage your carbs, eat more fibre, and Drink more water. You should eat more food that contains chromium magnesium. So you can live a healthy life.