There is more to managing diabetes than counting all the carbs. Now, this diet information may seem a little different than what we usually see. But, these changes can be great for our health.
There are a couple of flaws in the regular diet prescription, especially for diabetes type 2. Therefore, we highly suggest ‘real food’ to keep this condition under control. So, this is the type of food we highly suggest.
Here is where we should start.
Complete Food List
First, we will start with proteins. Every meal should contain a sufficient amount of proteins. Proteins are necessary for producing energy and helping the creation of new cells.
1. Seafood
Seafood is rich in omega-3, which is why we highly recommend eating fresh abalone, mussels, lobster, shrimp, clams, crab, crayfish, oysters, prawns, scallops, etc. Moreover, fish like cod, tuna, salmon, eel, mackerel, red snapper, etc. will be a great addition to one’s menu.
Therefore, don’t hesitate to eat more seafood.
2. Pork
Many people believe that pork is not good for their blood sugar levels. However, pork contains healthy fats, and it can be great for overall health. But, to obtain these benefits, we should consume this meat in moderation.
Also, we suggest consuming loin, lean cuts of pork, or pork chops.
3. Eggs
There have been many debates about whether diabetes allows consuming eggs. However, eggs are a great source of protein which is why they are crucial for overall health.
As a result, we suggest eating goose, chicken, quail, and duck eggs.
4. Lean Meats
Lean meats such as beefsteak or lamb steak can be a great healthy addition to our menu. But, we have to pay attention to the way we cook the meat. We should try to use healthy oils to prevent blood sugar from increasing.
Also, we should combine lean meats with some tasty veggies of our choice.
5. Dairy Products
Consuming dairy can be tricky for those with unstable blood sugar levels, but for type 2 diabetes it may not be as problematic. Therefore, we suggest eating cottage cheese, plain Greek yogurt, and cheddar with reduced salt.
6. Organ Meats
Many people avoid eating beef, chicken, lamb, or pork livers. Also, they stay away from hearts, tongues, and brains. However, these meats are an amazing source of both minerals and vitamins. Therefore, we suggest eating them from time to time.
Carbohydrates
Carbohydrates are crucial for managing diabetes. Therefore, we highly suggest consuming plenty of them on a daily basis.
1. Vegetables
Vegetables are on the top of the list for managing this condition. They contain plenty of minerals and vitamins which can be extremely beneficial for overall health.
Some of the best vegetables we can eat are bell peppers, broccoli, Brussel sprouts, celery, cucumber, cauliflower, eggplant, green onions, beets, leeks, onions, asparagus, tomatoes, cabbage, kohlrabi, carrots, etc.
2. Green Leafy Veggies
Other types of veggies that are also important for managing the disease are the green leafy veggies. As a result, we suggest eating: kale, alfalfa, seaweed, lettuce, mustard greens, spinach, collard greens, beet greens, etc.
3. Dried and Fresh Herbs
Here are the best herbs that can help control blood sugar levels: basil, bay leaves, chives, dill, lavender, mint, oregano, parsley, rosemary, sage, tarragon, thyme, etc.
4. Spices
When it comes to spices, we strongly believe that natural spices are the best way to go. The best ones for keeping our blood sugar levels in check are cumin, ginger, cinnamon, garlic, and nutmeg. Of course, we can use more spices, but these offer the best health-boosting benefits.
5. Whole Grains
Making porridge is great. Therefore, we suggest using quinoa and brown rice with whole oats. However, we should eat only half a cup in one serving. Otherwise, it may be too much.
6. Pasta
It is a good idea to eat low-carb noodles such as konjac and kelp noodles. They are very thin and a great substitute for pasta.
7. Fruits
Not all fruit is bad for our blood sugar levels. So, feel free to consume blueberries, strawberries, apples, raspberries, etc.
8. Legumes and Beans
Legumes and beans are a great source of protein. Therefore we highly suggest adding chickpeas, red lentils, lima beans, navy beans, fava beans, and so forth to one’s diet.
What About Sugar?
We may have a hard time picking the right-sugar free product. After all, sugar may affect blood sugar levels. Therefore, we suggest picking healthy sugar substitutes that will not increase the blood sugar level.
The best natural sweetener out there is probably honey! But, for those who want something more, we suggest cocoa, vanilla, and cinnamon. According to recent studies, cocoa can help manage blood sugar levels and prevent obesity.
With that in mind, we can consume chocolate that is 70% cocoa or more. However, we should always eat in moderation. Otherwise, it will not have the same effect.
Snacks
There are many snacks that we can munch on. Some of the best ones are:
- Almond butter
- Sesame seeds
- Veggie sticks
- Avocado
- Boiled eggs
- Sunflower seeds
- Berries
- Macadamia nuts
- Hazelnuts
- Plain yogurt
- Cottage cheese
- Sunflower butter
- Almonds
- Walnuts.
What About Fats?
Fats are not that bad. In fact, monounsaturated fats can be great for balancing cholesterol and blood glucose levels. Therefore we highly suggest eating oils such as avocado, olive, sesame, hazelnut, and almond.
Furthermore, consume more seafood, nuts, and avocado to get a sufficient amount of healthy fats the body needs. Another interesting way to add more healthy fats to our meals is to add seeds and nuts to the salad.
They give the salad a crunchy and delicious taste.
