Healthy Food Choices For Diabetics

There is no question that diabetes is a challenging illness and it is essential when suffering with diabetes that you extra time to understand the food you eat. You are what you eat and to a grave degree you will feel how you eat.

If you begin to make the wrong food choices you will make this illness even worse and that is the last thing you want to do. As a result of which it is imperative that you start to eat a healthy diet.

Let's break down some foods and explain how they can help. First off let's take fiber; fiber is wonderful because it helps to manage your blood sugar levels. It accomplishes this by limiting and restricting refined sugar consumption. You can get plenty of fiber from fruit, vegetables, beans, peas and whole grains.

Protein has its benefits as it helps us to feel more satisfied, in other words less hungry. For example let's say you had two meals, one packed with carbohydrates and the other high in protein, the latter would sustain you longer.

The bottom line is this protein does not require as much insulin, carbs get absorbed quickly and that is why you have highs and lows when eating meals with carbohydrates.

That is not to say that you cut out carbohydrates, everything has its place and the body needs at least thirty grams per day. In terms of protein you need not worry, eat as much as you like. So basically cut down on carbs and eat plenty of protein.

Food that contain carbohydrates include, bread, pasta and potatoes. Let's quickly move on to fats, you want to avoid saturated fats that come from dairy products, unsaturated fats are ok in limited amounts. Your best fats are monounsaturated.

In conclusion balance is the key and understanding what you eat and the ingredients therein is imperative.

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List of Foods For Diabetics to Eat - 3 Healthy Fruits

There is no controversy that a diabetic should stay away from eating cholesterol and fat rich foods. These foods should be non greasy, easy to digest and light but must full of dietary fiber.

Most diabetics are in search of list of foods for diabetics. Normally fruits fit well in this category. Here you will find a list of healthy fruits that will help the diabetics to keep their blood sugar level in range. Fruits are naturally low in fats and high in vitamins and nutrients. They give a positive effect on the blood glucose levels. However diabetics must avoid using fruit concentrates and fruit juices; as one glass of juice contains the concentrated sugar of 4 whole fruits and the dietary fiber of not even one.

A diabetic must

Prefer whole fruits over fruit juices.

Prefer fruits without additional syrups.

Eat plenty of citrus fruits like sweet lime, oranges, olives and grapefruit.

Diabetics can have any fruit but it is good to avoid mango, chikoo and grapes. These three fruits are specifically beneficial for the diabetics

1) Apple:  The most popular and beneficial fruit for diabetics is apple. Apples have a high level of pectin; which is beneficial to the diabetics. Pectin is largely found in pulp and rind. It acts as a detoxifier for the body by supplying galacturonic acid. This content aids to remove wastes from the blood stream thus lowering the insulin requirement up to 35%. Apples are also rich in vitamin B1; thus helps in preventing the damage done to cells of the brain because of diabetes.

2) Grapefruit:  It is a citrus fruit with a refreshing flavor. It contains medicinal properties that aid to fight against diabetes. It brings the blood glucose level down within three days of consumption. It is recommended that a diabetic patient with uncontrolled blood sugar levels must contain around three servings of fruits and vegetables. A diet only of grapefruit is not recommended.

3) Jambul:  Jambul is also termed rose apple or jamun. The constituents of jambul have a positive effect on the pancreas. It prevents the formation of bad sugar from starch. The seeds of jambul can be dried, powdered and consumed with water. It not only controls diabetes but also prevents excessive urination and relieves thirst. The bark of jambul tree is also used for the treatment of diabetes.

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Yummy Vegetable Recipes That Are Tasty, Easy, Healthy and Perfect For Diabetics, Too!

If you and your family are tired of the same old vegetables on your table day in and day out, give these recipes a try for a new twist on veggies. Most of us need to increase the vegetables in our diet and here are some delicious ways to do it. From this Baked Mashed Sweet Potato recipe to our Roasted Red Peppers with Balsamic Vinegar to Broccoli with Thyme you can put healthy, tasty veggies with a new twist on your dining room table.

BAKED MASHED SWEET POTATOES

1 can (29 oz) sweet potatoes

2 eggs, lightly beaten

1/2 cup Splenda

3/4 cup milk

1/2 cup melted butter

1/2 tsp nutmeg

1/2 tsp cinnamon

TOPPING:

1 cup cornflakes, crushed

1/2 cup chopped pecans

1/4 cup Splenda brown sugar blend

1/2 cup melted butter

Preheat oven to 400 degrees.

Drain juice from sweet potatoes. Pour potatoes into a medium mixing bowl and mash. Add remaining ingredients (except topping) and mix well. Spray a 9x13-inch baking dish with vegetable oil spray. Pour potato mixture into pan. Bake for 20 minutes.

In a small bowl, combine all the topping ingredients and mix well. Spoon over potatoes and bake an additional 10 minutes.

ROASTED RED PEPPERS WITH BALSAMIC VINEGAR

4 red peppers, seeded and halved

2 med onions, sliced

1/4 cup olive oil

3 tbsp balsamic vinegar

1 tsp minced garlic

3/4 tsp salt

1/2 tsp freshly ground pepper

1/4 tsp thyme

1 cup croutons

To roast peppers: Preheat broiler. Place peppers on a broiler pan, skin side up. Broil close to heat until charred, about 10 minutes. Cover and cool slightly; peel off skin. Cut into strips.

Spread onions out on the broiler pan. Broil, stirring occasionally, until lightly charred, about 5 minutes.

In a medium mixing bowl combine oil, vinegar, garlic, salt, pepper, and thyme. Add peppers and onions; toss well. Just before serving, sprinkle with croutons.

BROCCOLI WITH THYME

1/2 lb fresh broccoli florets

1 tbsp olive oil

3/4 tsp lemon juice

dash of salt

1/8 tsp dried thyme

Steam broccoli until crisp tender. Meanwhile, in a small bowl, combine the remaining ingredients. Toss steamed broccoli with the oil mixture until all broccoli is coated.

Yield: 4 servings. 3/4 cup = 45 calories, 3 g carbs, 2 g protein

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