Source: https://myhealthetic.com/2020/05/01/eating-healthy-when-diagnosed-of-diabetes/

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Eating Healthy when Diagnosed of Diabetes can suddenly seem like a nightmare to those with diabetes. You have to always pay extreme attention to foods like carbohydrates and sugar. Even foods that most people think are safe, like fruits and vegetables, can become a problem for you when you have to spend every day of your life keeping records of the foods that you eat.

Regardless of the fact that your diabetes will be easier to control, a healthy diet can help in more ways. Following a recommended diabetic diet from your doctor or dietitian will help you lose weight too, which can also help with controlling diabetes.

Here are some tips on you can still be eating healthy when diagnosed of diabetes

Eat Enough Fiber
Fiber Helps control blood sugar levels. In people with diabetes, fiber, particularly soluble fiber can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.

What is the best fiber for diabetics? Soluble fiber (found in foods like oatmeal, seeds, nuts, oat bran, dried peas, lentils, beans, apples, pears, strawberries, blueberries) dissolves easily in water, and can lower cholesterol by carrying out excess cholesterol when the fiber is excreted from the body

Fiber is usually one of those things that is always recommended when it comes to losing weight and staying regular. Your body doesn’t absorb dietary fiber, instead it sucks the nutrients it needs from it and pushes the rest right through the system. Dietary fiber is mostly found in vegetables, legumes, whole grains and fruit.

Follow your doctor’s recommendation on how much of these foods you should eat because strawberries may be rich in fiber but are also high in natural sugars, These foods also help with heart health...

Get the Good Fats
Two times per week it can be beneficial to eat fish. Most fish are high in omega-3 fatty acids, which are the good fats. They help fight cholesterol, which is rich in red meats and can even be found in white meat like chicken.

Even a simple can of tuna is a good source of omega-3’s. However you can find them in fresh fish too, if you prefer catching your own meals. You can also get good fats from nuts, if fish just isn’t your thing. But note that fish oil is one of the best sources.

Be a Carb Counter
You don’t want to cut out carbohydrates, they help give your body energy. However, you do want to make sure your getting healthy carbs. That means getting your carbs from the fiber foods mentioned previously.

Carbs break down and become glucose in the human system. This is why your carbohydrate intake is very important to keep an eye on. Many dietitians will recommend that you eat the same amount of carbs each day around the same time to keep your levels even.

Eggs
Eggs provide amazing health benefits.

In fact, they’re one of the best foods for keeping you full for hours.

Regular egg consumption may also reduce your heart disease risk in several ways.

Eggs decrease inflammation, improve insulin sensitivity, increase your “good” HDL cholesterol levels and modify the size and shape of your “bad” LDL cholesterol.

In one study, people with type 2 diabetes who consumed 2 eggs daily as part of a high-protein diet had improvements in cholesterol and blood sugar levels (35Trusted Source).

In addition, eggs are one of the best sources of lutein and zeaxanthin, antioxidants that protect the eyes from disease.
Be sure to eat whole eggs. The benefits of eggs are primarily due to nutrients found in the yolk rather than the white.

Turmeric
Turmeric is a spice with powerful health benefits.

Its active ingredient, (curcumin), can lower inflammation and blood sugar levels, while reducing the risk of heart disease.

What’s more, curcumin appears to benefit kidney health in diabetics. This is important, as diabetes is one of the leading causes of kidney disease .

Unfortunately, curcumin isn’t absorbed that well on its own. Be sure to consume turmeric with piperine (found in black pepper) in order to boost absorption by as much as 2,000%

Nuts
These nuts are delicious, nutritious and are safe for diabetic people.

All types of nuts contain fiber and are low in digestible carbs, although some have more than others.

Here are the amounts of digestible carbs per 1-oz (28-gram) serving of nuts:

Almonds: 2.6 grams
Brazil nuts: 1.4 grams
Cashews: 7.7 grams
Hazelnuts: 2 grams
Macadamia: 1.5 grams
Pecans: 1.2 grams
Pistachios: 5 grams
Walnuts: 2 grams

Eating Healthy when Diagnosed of Diabetes