10 Foods Diabetics Can Eat Safely : Healthy Diabetics Meals

The low-carb and Paleo diet trend has taken over, but Diabetics also have some delicious foods to enjoy. Check out these 10 insulin-safe foods you might want to try today.

Role of Foods in Diabetes

Foods are also important in helping manage blood glucose levels and in preventing or controlling other medical complications associated with diabetes.

Without proper nutrition, people with diabetes may experience a number of health problems:

A lack of nutrition can lead to weight loss, muscle weakness and bone loss. It can also lead to anemia (a condition in which your body doesn’t have enough healthy red blood cells), fatigue (tiredness) or vision problems (such as cataracts).

The good news is that you can control your blood glucose levels through exercise and diet changes. With a little planning and effort, you can also manage other factors that may cause excess sugar in your bloodstream such as overeating or being overweight. The less excess sugar there is in your bloodstream, the better off you'll be overall!

Healthy and Safe food for diabetics

Low carbohydrate diets are a very effective way to control diabetes, as well as to lose weight. The main idea of a low carbohydrate diet is to limit carbohydrates intake and replace them with fiber and protein. In diabetes, try to avoid a fat-rich diet because fat leads to weight gain.

Check out below 10 best healthy foods diabetics can eat safely :

#1 Yogurt

Yogurt’s high in potassium, calcium, protein, and vitamin D, making it a good defense against high blood sugar. Studies show that its high in probiotics, which can help improve your immune system. But whatever yogurt you buy, make sure to watch the sugar content, as companies can put in sugar to promote sales.

#2 Tomatoes

There are a number of foods that diabetics consume with confidence, and yogurt is one of them. Dairy products are low on the glycemic index, making them a good choice for diabetics, but this does not mean that you should just eat dairy foods all the time.

#3 Avocado

There is no disagreement about avocado safety in people with diabetes. In fact, there are a few studies that suggest that avocado manages blood sugar levels in those with Type 1 or 2 diabetes. Additionally, eating avocado may help improve blood lipid profiles and reduce the risk of heart disease.

#4 Whole Grains

Each person's needs are different, but generally, whole grains have many advantages for people with diabetes. Why ? Because, whole grains are high in fiber ! Fiber is important for blood sugar control because it helps keep the digestive system working properly and can slow down the absorption of glucose from food. In addition, fibers may also help to protect against weight gain and other health problems linked with obesity.

#5 Nuts

There are many benefits that come with eating nuts, specifically when it comes to diabetes. Nuts are high in fiber and unsaturated fats which can help to protect against heart disease and other chronic illnesses. They also contain antioxidants, vitamins, minerals and phytonutrients which can improve blood sugar control and reduce the severity of diabetic symptoms. Finally, they are a good source of protein which is essential for maintaining muscle mass while managing diabetes.

#6 Pickle in Diabetes

Diabetes can safely enjoy pickles especially dil pickles. In fact, a study found that people with type II diabetes who ate a dish containing pickles had improved blood sugar control and insulin sensitivity compared to those who didn't eat the pickles. Researchers believe that the vinegar in pickles may help regulate blood sugar levels by slowing down digestion and leading to a smaller rise in glucose after eating.

#7 Fish

Each person's risk for developing diabetes is different, but eating fish can help to decrease the risk. Studies have shown that people who eat fish at least twice a week have a lower risk of developing type 2 diabetes than those who don't. Eating fishmeal or oil products (especially red meat) may increase your risk of heart disease, stroke and other chronic diseases.

#8 Pumpkin 

Some of the reasons why pumpkin might be helpful in managing diabetes include its high fiber content.  Unlike carbs, which can induce a blood sugar increase, fiber cannot be absorbed by and broken down by the body. This may aid in preserving your blood sugar's target range. Being low in glycemic load, pumpkin shouldn't have a substantial impact on your blood sugar levels as long as you only eat one portion.

#9 Brown rice

If you have diabetes, eating brown rice in moderation is totally safe.

Brown rice has a lower glycemic index than white rice. This means that when you eat brown rice, you will have a slower-releasing insulin response. It also contains more fiber than white rice, which can help slow down digestion so you don't feel hungry as much as with other foods.

# 10 Cottage Cheese

Individuals who are diabetic can snack well enough on cottage cheese. Foods with a low glycemic index, such as cottage cheese, may make it easier for the body to use carbs. It contains plenty of calcium and potassium, two nutrients that can lower blood cholesterol levels. Cottage cheese, hence, is a good choice for people who are trying to regulate blood sugar spikes but also control their weight.