Fruits high in sugar such as watermelon, pineapple, and dried dates; and vegetables such as potatoes, yam, corn, peas, etc. should be avoided. Bananas can fairly raise the blood sugar levels in diabetics. But, if you pair them with foods that contain healthy fats and proteins such as nuts, apricots, blueberries, etc.
Cruciferous Vegetables
Vegetables that belong to the cabbage family such as cauliflower, Brussels, broccoli, and sprouts should never be consumed raw. These vegetables contain sugar that is difficult to digest. Eating these vegetables raw may lead to a number of gastronomical problems.
Potatoes are a versatile and delicious vegetable that can be enjoyed by everyone, including people with diabetes. However, because of their high carb content, you should limit portion sizes, always eat the skin, and choose low GI varieties, such as Carisma and Nicola.
For most people with diabetes, fruits — including bananas — are a healthy choice. However, some people who are following low carb diets need to watch their total carbohydrate intake to stay within their daily carb allotment. This means foods higher in carbs, including bananas, have to be limited on low carb diets.
Making positive lifestyle changes such as eating a well-balanced diet, exercising regularly and getting down to a healthy weight (and maintaining it) are the key to possibly reversing or managing type 2 diabetes.
While there are myths that state those with diabetes should not consume dairy, these products, including cheese, can actually be beneficial when consumed in moderate amounts. Cheese, in particular, can actually be great at helping to manage blood sugar levels because of its low glycemic index.
When your blood sugar level gets too high, the quickest way to reduce it is to take fast-acting insulin. Exercising is another fast, effective way to lower blood sugar. In some cases, you should go to the hospital. High blood sugar levels are known as hyperglycemia or high blood glucose.
Starchy vegetables—like beets, carrots, and jicama—contain higher amounts of carbs, and because of this, can raise blood sugar much faster than non-starchy veggies.
High in fiber and protein, beans are digested slowly in your body, making them great for managing blood glucose levels in a type 2 diabetes diet.
The American Diabetes Association recommends choosing whole grain bread or 100 percent whole wheat bread instead of white bread. White bread is made from highly processed white flour and added sugar. Here are some delicious and healthy breads to try: Joseph's Flax, Oat Bran and Wheat Pita Bread.
Rice is rich in carbohydrates and can have a high GI score. If you have diabetes, you may think that you need to skip it at dinner, but this isn't always the case. You can still eat rice if you have diabetes. You should avoid eating it in large portions or too frequently, though.
Centering your lunch on protein and deep green vegetables is the healthiest way to go. Fresh spinach, albacore tuna, chopped almonds, tomatoes and avocados with a low-calorie dressing is a delicious option to add to your lunch repertoire.
Pineapples too are rich in weight-loss-friendly fibres. It contains an enzyme called bromelain, which has anti-inflammatory properties. This enzyme helps in metabolizing proteins that help cut down belly fat. A bowlful of strawberries may prove very instrumental in shedding belly fat.
How often can a people with diabetes have a cheat meal? “Cheating once a week for normalcy is acceptable. However, cheating every other day can become an issue”, Shilpa added.
A 5-ounce can of tuna provides around 20 grams of protein and no carbs, which makes it a great snack option if you have diabetes. Additionally, tuna provides small amounts of omega-3 fatty acids, which have been shown to help manage diabetes due to their potential to lower inflammation and improve blood sugar control.