I'm sure you must have come across hundreds of books on diabetic diet plan if you have ever tried to find just a list of foods for diabetics to eat. Sometimes you must have felt banging your head in a wall as to what is the right answer. Here you'll find the answer not in a book or a chapter but in four words.
"EAT FOODS FROM FARMS"
This means that eat whole grains, fresh vegetables, lean meat whole grains. Factory foods are those that are first processed then flavoured and preserved and finally packaged. These factory foods contain ingredients that make the situation even worse.
The examples of factory foods are sweetened foods containing either sugar or corn syrup or fatty foods.
The best idea for diabetics is to fill your plate ½ with vegetables, ¼ with lean protein and the remaining ¼ with whole grains.
Still here is the list of 10 healthiest foods for diabetics to eat.
Vegetables
Vegetables are rightly termed as powerhouse of nutrients. They are full of dietary fibre and full of calories. Filling the plate with plenty of vegetables means having fewer amounts of simple carbohydrates and saturated fats.
Fruits
Fruits contain all those advantages that vegetables have but apart from that they are full of antioxidants. The antioxidant is an agent that helps to protect heat, nerves and eyes.
Beans
These are the best source of fibre. Fibre makes you feel fuller and slow down the process of digestion. It is good to add a can of beans in every salad. Split pea, lentil and black beans are excellent lunch ideas.
Cereal
Right choice of breakfast cereal is best time to pack maximum fibre. An added advantage of this is, the research that says, those who start their day with fibre rich cereal eats less the whole day.
Fish
Fish is the best protein source and a good substitute of high fat meats. Diabetics generally suffer from low HDL and high triglycerides. Fish helps in improving both these values. One should aim to have two portions of fish in a week. Best fish for diabetics are tuna, salmon and mackerel.
Chicken Breast
Chicken breasts are low in calorie, lean as well as versatile. It is rightly termed as miracle food. Unlike hamburger and steaks these are low in saturated fat content. Turkey breast is also a nice option.
Nuts
Nuts are full of good fats that fight against the heart ailments. Nuts are the best vitamin source and help to control blood sugar level. They are rich in magnesium as well as fibre; again helpful agents for controlling blood sugar. Having a moderate amount of nuts also helps the diabetics to lose weight.
Olive Oil
Olive oil provides "good" fats thus keeping away the risk of heart related problems. It is better for diabetics to toss butter and start cooking in olive oil. It is important to remember that even good fats can start packing the pounds; so watch carefully how much to eat.
Yogurt
Yogurt is full of proteins and another weight loss tool. Studies have revealed that people who eat lots of calcium rich foods find an easier time in losing weight. Those people are at a lesser risk of becoming insulin resistant.
Cinnamon
An amazing herb! Just a sprinkle can help in lowering the blood sugar level. The components of cinnamon help the body to effectively utilize insulin.
If you want to have a free diabetic meal plan specifically designed according to your personal requirement check Diabetic Diet Plan. This list will help to design a meal plan that has the ability to control the Signs Of Diabetes in a way that you'll end up saying where is my blood sugar?
Article Source: http://EzineArticles.com/?expert=Tehmina_Mazher
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