10 Foods That Should be in Your Diet if You Are a Diabetic

If you are diabetic that doesn't mean that you have to compromise with your taste buds. It is completely possible to satisfy your cravings without sending your blood sugar soaring. There are many tasty and healthy snack options for people with diabetes.

Here are 10 best diabetic-friendly snacks that satisfy your cravings without spiking your blood sugar. And if you don’t have time or can’t prepare them yourself, you can also look for diabetic breakfast delivery and for other time meals as well. The list also includes many diabetic-friendly sweet snacks to satisfy your cravings healthily.

1. Dark Chocolate

The presence of flavanols in cocoa can actually improve insulin response. But most chocolates present in the market today are loaded with sugar and contain small amounts of flavanols which is not good. Choose dark chocolate with 70 to 80% cocoa. Consumption of dark chocolate has positive effects on blood sugar and insulin sensitivity.

2. Oats

Whole grains such as oats contain fibres in the form of beta-glucans which help improve insulin sensitivity. The soluble fibre slows down the absorption of carbohydrates from other foods that you eat as well. Research has also shown oats help improve fasting insulin levels.

3. Broccoli

Broccoli contains an anti-inflammatory compound called sulforaphane which helps control blood sugar. This anti-inflammatory compound also protects blood vessels from damage.

Furthermore, cruciferous foods such as Broccoli are also low in calories and carbs but pack a lot of nutrients.

4. Quinoa

Quinoa is a great substitute for white rice and pasta. Rich in fibre and protein, quinoa keeps you full for longer and stops your blood sugar from spiking. This plant-based protein source contains all nine essential amino acids and boosts of minerals, iron and magnesium.

Quinoa is also a gluten-free grain which makes it an essential choice if you want to prepare gluten-free diabetic meals.

Gluten is not necessarily harmful in diabetes, but gluten-free meals may have benefits for some people.

5. Hard-boiled Eggs

Hard-boiled eggs are a perfect snack for people with diabetes. The high protein content promotes fullness and helps reduce calorie intake. People with diabetes can garnish 1 or 2 hard-boiled eggs with healthy toppings such as guacamole and enjoy as a snack.

Research shows that eating two eggs daily can reduce fasting blood sugar and lower hemoglobin A1c in people with type 2 diabetes.

6. Almonds

Almonds contain a combination of fibre, protein and healthy fats that help stabilize blood sugar which can be very important in diabetes management.

However, due to the high-calorie count of almonds, it is better to limit your portion size.

7. Avocado

Avocados have high fibre content and monounsaturated fatty acids which makes them a perfect snack to manage your blood sugar levels.

For people with type 2 diabetes, monounsaturated fatty acids can help improve blood sugar levels significantly.

Similar to almonds, avocados are high in calories, which is why you should control your serving size.

8. Chickpeas

Chickpeas are an incredibly healthy legume and an excellent snack for people with diabetes. Consuming chickpeas may help in reducing diabetes risk by managing blood sugar levels. Roasted chickpeas are a crunchy and convenient snack. You can use seasonings of your choice to make chickpeas taste even better.

9. Oranges

The soluble fiber content makes oranges a good choice for people with type 2 diabetes. Citrus fruits such as oranges are also good sources of vitamin C, folate and potassium.

But with the soluble fiber content, it is better to eat oranges rather than drink juice.

10. Green leafy vegetables

Including green leafy vegetables is a great way to reduce calories and carbs in your diet. Spinach, kale, and lettuce are leafy greens packed full of antioxidants that reduce the risk of heart disease. Research also shows that consuming green leafy vegetables helps reduce the risk of developing diabetes.

Conclusion:

There are some healthy and delicious food options you can include in your diet if you have diabetes. Apart from these, you can also look for diabetic friendly soups. Generally, foods that are high in fiber and protein are perfect for people with diabetes.