National Diabetes Week!
This week is National Diabetes Week and today we are talking about The Essential Diabetes Shopping list!
Bean and Seed Grains
If you have diabetes, you don’t have to forbid yourself from eating carbohydrates, you just have to be smart about the carbs you choose to eat. Eating bean, seed, and even nut-based carbs instead of traditional grains can help lower your blood sugar. For example, eating bean pasta instead of whole-wheat pasta or sprouted grain bread instead of wheat bread would be great nutritional swaps to make. Kirkpatrick suggests also creating competition in your body by pairing your carbs with protein or fat in order to stabilize your blood sugar. Carbs transition into glucose in the body to give you energy, but if eaten alone can cause a blood sugar spike in those with diabetes.
Look for colorful veggies at the supermarket for the healthiest options for diabetes. Make sure to pick out non-starchy vegetables like broccoli, peppers, eggplant, and tomatoes because they have fewer carbohydrates. Additionally, loading up your plate with green leafy veggies is a healthy plus. While you shouldn’t choose vegetables that are too high in carbs, if you’re really craving a potato, Kirkpatrick recommends a sweet potato since it has more vitamins and fiber than a regular potato.
Having fiber in your diet is key if you have diabetes because it takes longer for your body to digest which means it affects your blood glucose levels at a slower rate. Soluble fiber specifically, that is found in items like oatmeal, legumes, fruits, and vegetables, is the best type of fiber to consume because it can also decrease the risk of cardiovascular disease which Kirkpatrick says you are more likely to be diagnosed with if you also have diabetes. Make sure to get the recommended 25-38 grams of fiber into your day to regulate both your digestive system and your blood pressure.
Lean protein, like whole soy sources, wild fish, and poultry, are healthier for the body than red meat. When you're looking to get your protein fix, stick to these lean sources for the best chance at reducing long-term problems.
Legumes such as beans, lentils, and peas are high in fiber, magnesium, and potassium. Plus they provide your body with protein without any saturated fat. Kirkpatrick recommends adding a half-cup into your daily diet to reap the benefits.
Diabetics don’t have to give up alcohol completely. However, the amount of alcohol consumed needs to be monitored. The same drinking guidelines should be followed for people with and without diabetes: no more than one drink per day for women, and two for men. Kirkpatrick recommends avoiding drinks with a high-sugar content – like juice – and make sure to continually hydrate with water throughout the day. Additionally, some studies have shown that coffee may be beneficial to helping with blood sugar control. Just be careful what you put in it as excess sugar, milk, and flavorings can cause an insulin spike.