Super foods for diabetes.
So what are the super foods for diabetes and how can they help lower your blood sugar?
These foods are the healthiest for diabetics.
And they are:
- Blueberries
- Steel cut oatmeal
- Fish
- Quinoa
- Spinach
- Broccoli
- Collard greens
- Turmeric
- Sweet potatoes
- Dark chocolate
- Walnuts
These are all powerful super foods that help lower blood sugar and at the same time help with high blood pressure. High blood pressure is nothing to ignore. While there are other foods that help diabetes, these are the ones you can benefit from the most. You should be eating these regularly.
Learning young how to eat and what to drink
Diabetes is controllable if you choose to do so. Maybe some people who really don’t care about themselves and they choose not to control their diabetes. It’s all about mind over matter. If you don’t mind, it doesn’t matter then.
I remember when I was younger and didn’t care or have to think about what I ate. I thought I was invincible. Yeah right! I, as a kid was much more active and always outside the house riding my bicycle instead of being inside with the technology there is available today. Technology would keep you inside. And I am inside riding my exercise bike if I can’t get outside to exercise. Exercise is that important.
One of my favorite drinks was MILK! My family used to have the milkman (are they even around anymore?) deliver about 45 quarts of milk during the week and then we ran out and had to go to the store on the weekends to buy more! Ok, to be clear, I wasn’t the ONLY one drinking the milk which is a good source of vitamin D. I’d have to be a cow, right?
The fact is that you all know that the best thing to drink is water. I hated water. No taste, boring, but now? I know how good it is for me and how important it is to drink plenty of it and I do! It has to be cold, but I make sure that I’m never without it. It also has zero calories. Don’t you wish everything did? Coffee and teas are ok and I do drink diet soft drink when out, but only occasionally and I love apple cider vinegar!
Eating the right foods and taking supplements for diabetes is not only beneficial to combat the disease, it’s very healthy for you anyway. And if I want to either lose weight or keep your weight in check, I’ll have to watch my caloric intake and cholesterol numbers as well. Now, even foods that are good for my blood sugar, can be high in calories so be careful as far as weight gain so I exercise caution.
How much can I eat?
Have you ever heard that too much of anything is no good for you? True, unfortunately. Obviously, if I take in more calories than I burn, I will gain weight. The number is 3,500 calories per pound gained. So, you may want to eat 4-6 smaller meals instead of 3 larger ones. This is much healthier.
I try and eat a healthy breakfast (which always consists of fruits) but fruit has sugar, so I’ll want to have the fruits that have the least amount of sugar and the ones that help in keeping my blood sugar down. I don’t want to consume foods that will contribute to belly fat.
Time to not eat is when?
Night time…..after dinner. I want to close down the kitchen after dinner. I especially don’t want to eat a few hours before bedtime. I don’t get a chance to digest before going to bed and that’s not good. I want to sleep well and not be up worrying. I have to function the next day and I can’t do that if I’m dragging with no energy.
Another tip before meals especially dinner? Drink 8 ounces of water before my dinner. This will make me feel fuller and consume less at dinner. If I’m gonna cheat? I am sensible. I make it a healthy snack, but not too late. The kitchen and diabetes police will be watching me!
Protein not carbs
I’ll admit that certain foods that are good for you are not on my list of favorites. I may try and tolerate a few, but that’s as far as it goes for me. Same for you? Don’t you just think to yourself sometimes that if tastes so good that it must be good for you? Don’t you wish? I don’t like garlic or onions both of which are healthy for you. But I guess I can learn to like them since they are very healthy for you.
No thanks, I’ll substitute something else for them! I have to find and eat the foods that will help my diabetes and lower my blood sugar and that would be protein rich foods. Also, you should be looking for fiber in your foods. It’s extremely important to satisfy your hunger pains with fiber.
Carbohydrates wreak havoc on my blood sugar levels. So, I’ll want to try and stay away from, soft drink sodas, pastas, rice, and white enriched bread. In addition, off limits will be the candy, processed foods, sugary snack foods, ice creams. Well, you get the picture.
Proteins that you should consume are nuts, lean meats, such as poultry and fish, whole grains, eggs, flax seeds, avocados, beans, low sugar yogurt, fruits and vegetables, milk and cheese. You need healthy fats and you get it with these foods. Make sure you add these to your diet!
Sample Meal Plan:
Portion control is also important if you are trying to lose weight and get your body lean and strong.
Breakfast: 3/4 cup cooked oatmeal 2 slices whole grain toast 1 banana 1 cup low-fat milk Tea or coffee
Lunch:
1 cup clear soup Sandwich – slices brown bread, 3 oz. lean chicken, tomato, lettuce, mustard Carrots and celery sticks 1/2 cup grapes 1 low-fat yogurt Water
Afternoon Snack:
Banana and apple or pear
Dinner:
1 cup cooked brown rice or sweet potato 1 cup steamed veggies, 1 small grilled chicken breast or 4 oz. low-fat ham, 1 cup fruit cup, 1 cup low-fat milk Tea or coffee
Night Snack:
6 whole grain crackers, 2 tbsp. peanut butter, 1 cup low-fat milk
There has to be a silver lining, right?
Yes there is. There are superfoods for diabetes. This doesn’t necessarily mean that I will never be able to have the foods that I crave. But here’s how I see it? If I change to eating a sensible diet and lower my blood sugar and get on track, it doesn’t mean that occasionally I can’t have that piece of cake or whatever. I learned that portion control is crucial.
I focus on what my “menu” consists of and stick to it. Once my diabetes is under control, I think smart before I eat something. Read labels. Do my homework first. Listen, I don’t have to tell you that what I’ve been eating is wrong. Time to change. I know it. Once I accepted it, I was on the right track. Supplements you may want to check out for help
Are you ready for the change? Once you are, then go for it. Do you have any questions? Any stories you’d like to share? I’d love to hear from you. Please leave your comments below.
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Awesome information. Proteins work great for me.I eat nuts, poultry and fish, eggs, and flax seeds too. I avoid grains, bread, and sugars. I noticed that I lose weight when I concentrate on proteins. What do you suggest as a healthy snack at night? Sometimes I’m dying for one, I’m sure everyone can relate to that.
Hey Michael. Yes, you are eating the right foods for protein. For a healthy snack at night, I would suggest either a small apple, low fat yogurt (no sugar added), reduced fat cheese, or a small portion of canned fruit (in light syrup) with peanut butter. That helps me but again I try not to snack too close to bedtime.
Thanks for the motivating article!
As far as I am concerned, being a diabetic can be tough and easy at the same time.
The key as you explain is to be careful what you eat, what you drink, how and when you do it.
Drinking the necessary amounts of water is of high importance.
Also, eating more vegetables and in general good foods is a must.
Thanks for helping out the diabetics with this one!
Yes Asen, it isn’t easy with diabetes. But at least there’s many things you can do and eating properly and drinking a lot of water is a start.
Hi Rob, you are right about your health been the most important thing.How can we take care of all the other things if we can’t take care of ourselves.I have been watching my diet the last few weeks and drinking more water and less coffee and wow I am feeling much better with more energy.It realy does pay off at the end.
Hey Trev, if we don’t take care of ourselves, then who will? It’s all about the right choices. Water over coffee is a smart choice.
Yes, portion control is key. I loved the fact that dark chocolate and blueberries made the list of super foods for diabetes. Not a huge fan of walnut but I do like most nuts. I also like oatmeal but what is steel cut oatmeal, I usually just buy instant oats, how do they differ? I like fast and easy.
Yes portion control is always a problem especially when eating out. I like nuts but can’t eat too many of them. Walnuts are really healthy, as is dark chocolate (in moderation) and blueberries. I’m not an oatmeal person, but I’ve learned to adapt since it’s good for you. Steel-cut oats, are groats of whole oats which have been chopped into two or three pieces. That’s the only difference from regular oatmeal. Instant oats is fine because it helps maintain glucose levels too.