People with diabetes are constantly bombarded with foods they should avoid. So much of our diets seem to be based around exclusion, rather than inclusion, and sometimes it can feel like we’re required to deprive ourselves of all the foods we love the most.
All of that emphasis on what we can’t have, can often lead us to obsess over those foods. When we do this it usually makes us a lot more likely to break our good habits and overindulge in the things we know are going to send our blood sugar levels through the roof. And if there’s one thing we’ve heard a lot: it’s all about moderation.
So, what if instead of talking about all of the foods we can’t have, we reverse it? What if we spend some time taking a look at some of the delicious foods we can incorporate into our diets without raising our blood sugar levels? Some of the foods on the list below can stand alone as delicious snacks, and others are yummy ways to spice up a healthy meal. Most even back some added health benefits!
Check it out, and let us know what you think in the comments below!
Chia, pumpkin, flax, sunflower… all of these pack a pretty substantial amount of fiber, allowing you to stay fuller longer and also have some pretty amazing health benefits! Chia seeds are full of omega-3 fatty acids, which can offer some much-sought after good cholesterol. Pumpkin seeds are high in iron and unsaturated fats, which are good for the heart! Some research suggests that flax seeds can actually lower blood sugar levels after meals, and sunflower seeds are rich in copper, magnesium, zinc, selenium, and vitamin E. Try adding chia or flax seed to your yogurt, or topping off your salad with some sunflower seeds for some extra crunch! Just remember to pay attention to portion sizes.
Not only are onions widely available and relatively inexpensive, they’re flavor is an excellent addition to a variety of meals. These low-cal, low-carb vegetables are full of antioxidants, fiber, manganese, folate, B vitamins, and vitamin C. Recent studies show that they are likely beneficial in lowering blood sugar and cholesterol, and others have shown they could help reduce risk of certain cancers.
3. Greek Yogurt
Yogurt is already a popular breakfast food and snack as it’s a quick and easy option that can be eaten on-the-go. You’re probably aware of the probiotics in yogurt that help with digestion, but did you know it’s also loaded with protein, magnesium, calcium, and potassium and can also lower your risk of heart disease? The lactic-acid is even good for your skin! Just make sure you opt for the plain, low-fat varieties, as others are often hiding a lot of sugar!
L.D. and her eleven-year-old lab, Eleanor Rigby Fitzgerald, moved from Seattle to Grand Rapids earlier this year, and are currently enjoying exploring their new city! She likes books, music, movies, running, and being outdoors as much as possible.