Have the disease, or simply want to lose weight? The following foods can help:
• Whole grains: Not all carbohydrates are
bad. Foods made with whole grains, such as whole-wheat bread and brown
rice, are sources of filling fibre (aiding weight loss, which can reduce
your diabetes risk) and nutrients such as potassium, which helps the
pancreas release insulin, the hormone that helps your cells use glucose
for energy.
• Fish, eggs, poultry: These foods
(poultry without the skin) are fair game in a diabetes-friendly diet.
Why? Because they’re high in protein (result: full stomach); but
typically low in fat (result: better weight management). Fatty fish also
contains omega-3 fatty acids, which cut down on cardiovascular problems
that can accompany diabetes.
• Fruits: Although they do contain sugar,
the rate at which it enters the bloodstream is slowed by fibre. Fruits
with a red, blue or purple hue might be particularly beneficial, because
they’re loaded with anthocyanins, compounds that heighten your body’s
sensitivity to insulin.
• Nuts and seeds: Craving a snack? Grab a
handful of nuts. Even though they’re high in calories, they’re also
packed with filling protein and healthy fat that can help keep your
weight in check. If you’re a fan of walnuts, you’re especially in luck,
because their high level of polyunsaturated fatty acids improves the
body’s sensitivity to insulin.
• Green leafy vegetables: Pretty much
everyone, with or without diabetes, should eat a lot of veggies, ideally
at least three servings per day; and green leafy types, including
spinach, kale and romaine should top the list. They have high fibre and
water content that satiates your appetite on fewer calories, and they’re
an important source of magnesium, which improves the body’s ability to
turn glucose into energy and keep your metabolism humming (a process
that is impaired in people with diabetes).
Source: All You Magazine
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