What Foods Can Diabetics Eat Freely
In diabetes, what matters is not what you eat, but how much and how often you eat. However, there are foods recommended for people with diabetes. Typically, these foods are low in fat, cholesterol, salt and added sugar.
Legumes
Rich in fiber and protein, but low in saturated fat, legumes are an excellent diet for diabetes. Try different types of beans. You can use dried or canned beans. Canned beans must first be filtered and rinsed to remove excess salt and preservatives.
Dark green leafy vegetables
Fill a plate with spinach, kale and kale, or mash it. These products can be consumed in unlimited quantities. They are poor in carbohydrates and calories. For good balance, also eat starchy vegetables: potatoes, corn and peas.
Whole grains
Avoid processed cereals, eat germinated grains and bran. Eat barley, oatmeal, wheat bread, fiber-rich cereals, brown rice. Avoid white bread, pastries and traditional pasta. Besides being good for diabetics, whole grains are a good source of fiber and potassium.
Milk products
Skim milk and skim yogurt are foods that provide the body with calcium and vitamin D. Avoid yogurt with too much sugar. Eggs are a good source of protein, but they are rich in cholesterol. You can consume no more than 200 mg of cholesterol per day, according to experts. Also avoid baking on hard fats and margarine, as they have a lot of trans fats.
Fish
Salmon, tuna and other fish are a good source of omega-3 fatty acids. Cod and halibut are also beneficial because they have less whole fat than meat and poultry. Avoid fried or breaded fish. According to experts, you need to eat 200 to 250 grams of such food per week.
Nuts and seeds
A handful of nuts is a great snack for diabetics. Nuts are rich in healthy fats, magnesium and fiber. Try almonds, walnuts, peanuts, sunflower seeds, flaxseed, and so on. Eat them clean, without salt. Although these are healthy foods, eat them sparingly because they are high in calories.
Legumes
Rich in fiber and protein, but low in saturated fat, legumes are an excellent diet for diabetes. Try different types of beans. You can use dried or canned beans. Canned beans must first be filtered and rinsed to remove excess salt and preservatives.
Dark green leafy vegetables
Fill a plate with spinach, kale and kale, or mash it. These products can be consumed in unlimited quantities. They are poor in carbohydrates and calories. For good balance, also eat starchy vegetables: potatoes, corn and peas.
Whole grains
Avoid processed cereals, eat germinated grains and bran. Eat barley, oatmeal, wheat bread, fiber-rich cereals, brown rice. Avoid white bread, pastries and traditional pasta. Besides being good for diabetics, whole grains are a good source of fiber and potassium.
Milk products
Skim milk and skim yogurt are foods that provide the body with calcium and vitamin D. Avoid yogurt with too much sugar. Eggs are a good source of protein, but they are rich in cholesterol. You can consume no more than 200 mg of cholesterol per day, according to experts. Also avoid baking on hard fats and margarine, as they have a lot of trans fats.
Fish
Salmon, tuna and other fish are a good source of omega-3 fatty acids. Cod and halibut are also beneficial because they have less whole fat than meat and poultry. Avoid fried or breaded fish. According to experts, you need to eat 200 to 250 grams of such food per week.
Nuts and seeds
A handful of nuts is a great snack for diabetics. Nuts are rich in healthy fats, magnesium and fiber. Try almonds, walnuts, peanuts, sunflower seeds, flaxseed, and so on. Eat them clean, without salt. Although these are healthy foods, eat them sparingly because they are high in calories.
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