Nutrient Rich Foods To Help Manage Diabetes

by Nancy
Many have misconceptions about diabetes and how it can be managed or prevented. Like most chronic ailments, the right diet can keep things in balance. Regular maintenance also helps an individual eliminate or reduce the number of medications they take.

While some people think the best diabetes prevention is weight loss, they’re only half right. Not every method of losing weight is recommended for everyone. Diabetic symptoms like excessive hunger or fatigue make it difficult to simply cut caloric intake alone. Moderate exercise, along with a regular diet that’s dense in nutrients is best for both long-term weight loss and managing diabetes.

Eating Nutritionally Balanced Meals Regularly

Having meals at around the same time every day at least four hours before going to bed helps the body to burn excess calories. Regular meals also help manage diabetes and keep metabolic levels in check. Although some people are way too busy to plan meals ahead of time, keeping a few staples near that are rich with phytonutrients ensure blood sugar levels will remain stable.

Phytonutrients are natural chemicals found in plants and work with vitamins to keep the body working properly. This is why many healthcare experts recommend having at least two servings of vegetables and fruits daily. If a person is working towards diabetes prevention, they should have at least three daily servings of the following –

  • Dried or fresh beans
  • Fresh or frozen produce
  • Raw or unsalted nuts
  • Whole grain bread or cereal

Consuming Colorful Foods and Fighting Free Radicals

The best way to ensure a person’s eating the right foods is to make sure the wrong ones don’t end up on their plate, namely those of a beige or white color. However, brown rice and whole-wheat pasta are highly recommended. Another advantage of having bright and colorful foods in a diabetes prevention diet is the number of antioxidants being consumed daily.

Studies show that diets rich in vitamin E can make a big difference in managing or preventing diabetes. Diabetics tend to have a high number of free radicals and diet is the best way to combat this condition. While the list of antioxidant-rich foods is lengthy, choosing dark-colored fruits and vegetables – like beets, kale, and pomegranates – are great. Taking a vitamin E supplement can also help when foods aren’t available but taking too much at once can result in heart failure.

Going with Meat or Meatless Foods

While the plant food craze is making burgers healthier, this may not be the best choice for those looking to manage diabetes. Some meatless foods are processed and contain filler products not recommended for regular consumption. However, some of these plant meat products are high in protein and contain fiber for better digestion.

Coldwater fish or lean poultry are good meat alternatives as long as these aren’t breaded or deep-fried in animal fat. Experts recommend olive oil for everyday cooking instead of butter or other solid oil product. Electric air fryers can also make meal preparation easier and healthier.