Illnesses are on the rise. So are health issues. Some are genetic whereas some lifestyle-related. Diabetes is one.

 

Fortunately, there are some healthy tips to help you get the best nutrition despite this bothering ailment. Here are some ‘power foods’ for diabetics identified by nutrition and diabetes experts that are high in Omega-3, fiber, vitamin D, and calcium.

 

Beans:

Excellent source of protein and fiber, beans are the best nutrition for diabetics, whether consumed as black beans or kidney beans (rajma).

 

Dairy:

Dairy products such as milk have carbohydrates and proteins to keep blood sugar levels in check. Go for fat-free milk or lower-fat versions, as regular toned milk is high in fat. You can also enjoy the classic yogurt after meals or cottage cheese (paneer).

 

Greens:

Some vegetables are rich in high fiber such as peas, beans, spinach, cabbage, broccoli, and are best for a diabetic’s diet. Use them for sandwiches, salads, or main dishes.

 

Lentils:

Similar to beans, lentils are full of fiber and are a great substitute for non-vegetarian food. Lentils are rich in vitamins, proteins, and minerals.

 

Grains:

Two types of grains are there—whole grains (unprocessed) and refined grains (milled). For a diabetic, eating whole grains is a better option as they have lots of fibers to control blood sugar.

 

Protein Foods:

Poultry, meat, seafood, processed soy foods, nuts, eggs, beans, and peas are rich in proteins. Take them more often. When buying chicken or turkey, have its skin removed.

 

Oils/Fats:      

Oils add calories and raise blood sugar. Avoid fatty foods such as hamburgers, bacon, deep-fried foods as they are high in saturated fats. Take foods rich in polyunsaturated or monounsaturated fats such as fish, vegetable oils, and nuts.

 

Fruits:

Instead of fruit juices, eat whole fruits as they have more fiber and nutrition. Munch citrus fruits, such as oranges, grapefruits.

 

Sweets:

Go for sugar-free sweets, as they will cut down on the excessive calories. Sharing your dessert with others will help you curb your sweet appetite.

 

Start following these tips if you are a borderline or acute diabetic for a healthy life.