Diabetes is an incurable disease that causes several restrictions in your life. Whether your diabetes is properly or poorly managed, you know that there are many foods that you need to avoid to prevent problems with your blood glucose control. This makes life tough, especially when you are no longer able to enjoy your favorite foods.
While diabetes is restrictive on your diet options, there are still some foods that you can enjoy without feeling guilty afterward. We are going to take a closer look at four of the best foods that diabetics can consume without causing problems with their blood glucose control – with a focus on providing yourself with a treat now and then.
Nuts
The first one on the list is nuts – a diverse category of foods that diabetics can safely enjoy. Nuts are considered healthy, nutritious, and even good for diabetes, as they may help with the management of blood glucose levels.
One study suggests that almonds are a good choice for diabetic patients. In this study, researchers found that almonds are beneficial for serum lipid levels among adults with diabetes. It produces similar effects on serum lipid count as the use of monounsaturated oils. Almonds are also high in vitamin E, which is a natural antioxidant and an important vitamin that various functions in the human body rely on.
Another study also showed that the consumption of nuts regularly might lower the risk of diabetes. This can be useful for people with insulin resistance who want to prevent type 2 diabetes. Additionally, the study also showed a lower range of risk factors for metabolic syndrome and cardiovascular disease among people who regularly consume nuts.
Both almonds and pistachios can help to reduce levels of bad cholesterol in the blood circulatory system. This reduces the risk of blockages in the blood vessels. This is beneficial since high blood sugar has also been linked to a higher risk of narrowing arteries and blood vessels.
Cashews are also great because they are rich in magnesium, a mineral that plays many roles in the body. Walnuts are rich in omega-3 fatty acids, which is also a beneficial macronutrient for people with diabetes.
Seeds
Seeds are also a healthy snack option that will not interfere with your ability to keep your blood glucose levels under control. Many people choose to combine nuts and seeds when they prepare a snack for themselves. This is because the benefits that nuts and seeds offer are often similar.
Several types of seeds are rich in polyunsaturated and monounsaturated fats. These are types of healthy fats that can effectively reduce the accumulation of LDL cholesterol, sometimes referred to as “bad” cholesterol, in the blood system.
There are different ways in which you can enjoy seeds – you do not necessarily have to consume them in the form of individual seeds.
Consider making a chia pudding, for example. A great thing about chia seeds is the fact that they are incredibly dense in important nutrients, yet they contain very few calories. This allows you to effectively increase your intake of fiber, healthy fats, protein, calcium, iron, and several other nutrients, without adding too much to your daily caloric intake. These seeds are also high in antioxidants, which help your body fight against free radicals and oxidative stress.
Popcorn
Popcorn is a delicious snack that is filled with fiber. It is a favorite among people who regularly go to the movies, but also a snack that you can enjoy at home. Now, when it comes to enjoying popcorn as a diabetic, we are not talking about pre-popped packets that you can pick up at the supermarket. You should also steer away from microwave popcorn. These snacks contain a lot of added ingredients, such as high amounts of sodium, and may cause an adverse reaction to your blood glucose control.
Instead, you should rather look at making your popcorn at home. Get yourself some popcorn kernels at the local supermarket. What many people often do not realize is that the maize you use to create popcorn is a type of whole grain.
If you eat three cups of popcorn, you consume around 100 calories.
At the same time, you also load your body with four grams of fiber, which is great for keeping yourself feeling full. Just make sure you are careful with the amount of salt and butter that you add to your homemade popcorn.
Dark Chocolate
Chocolate is a treat that most people enjoy, but as a diabetic, you have to be wary. Normal types of milk chocolate generally contain a large amount of sugar, carbohydrates, and calories. These are things that you ideally want to avoid as a diabetic, as they can disrupt your blood glucose control.
The good news is that you can still enjoy chocolate now and then without having a large impact on your diabetes management. You should, however, turn to dark chocolate.
Try to find dark chocolate that consists of at least 85% cacao.
Dark chocolate has a relatively low glycemic index, which makes it a good snack choice for diabetics. While dark chocolate still contains sugars and carbs, they are slowly released into the body. This ensures you will not experience a spike in your glucose levels after you eat a piece of dark chocolate.
With this said, it is still important to ensure that you do not overindulge yourself in dark chocolate. Limit yourself to about a one-ounce piece of dark chocolate every day. This gives you the benefits of the high cacao content without adding too much to your daily carb intake.
Conclusion
Even though there are several foods that you need to remove from your diet as a diabetic, you can still have some delicious snacks included in your diet. Moderation is key, as well as keeping an eye on your blood glucose levels regularly. The four food items that you discussed in this post are all excellent snacks and treats that you can still enjoy guilt-free.