Diabetes diet: This is what you should eat every week to lower blood sugar

Diabetes management could be improved by eating the right foods, according to charity Diabetes UK.

The amount you should eat depends on your age, gender, and how much you exercise.

No single food contains all of the nutrients you need, so finding the right balance between different types of food is crucial, the charity said.

This is what you should eat every week to get all of your essential nutrients, and to lower your blood sugar.

Starchy foods

You should eat some starchy foods every day, the charity said.

Starchy foods are used to provide cells with energy, while also regulating the digestive system.

“Better options of starchy foods – such as wholegrain bread, wholewheat pasta and basmati, brown or wild rice – contain more fibre, which helps to keep your digestive system working well,” said Diabetes UK.

“They are generally more slowly absorbed (that is, they have a lower glycaemic index), keeping you feeling fuller for longer.”

Protein

Protein helps to build and replace muscles, while also protecting the heart.

Diabetes patients should aim to have some protein everyday, with at least one to two portions of oily fish a week.

A small handful of raw nuts and seeds is an ideal snack, while using beans and pulses in a casserole could be used to replace some of the meat.

Dairy

“Milk, cheese and yogurt contain calcium, which is vital for growing children as it keeps their bones and teeth strong,” said Diabetes UK.

“Some dairy foods are high in fat, particularly saturated fat, so choose lower-fat alternatives (check for added sugar, though).”

Aim to have some dairy everyday, but you shouldn’t have too much.

Patients could try drinking milk straight from the glass, or added to porridge.

Cottage cheese scooped on carrot sticks also provides the perfect snack for diabetics.

Fruit and vegetables

Fruit and vegetables are naturally low in fat, and are rich in vitamins, minerals and fibre.

The perfect array of fresh produce should include a rainbow of colours.

Adding just one extra handful of vegetables to your dinner could help to protect against heart disease, high blood pressure and strokes.

Fatty and sugary foods

“You can enjoy food from this group as an occasional treat in a balanced diet, but remember that sugary foods and drinks will add extra calories – and sugary drinks will raise blood glucose – so opt for diet/light or low-calorie alternatives,” said Diabetes UK.

“Fat is high in calories, so try to reduce the amount of oil or butter you use in cooking.

“Remember to use unsaturated oils, such as sunflower, rapeseed or olive oil, as these types are better for your heart.”

Patients should eat as little fatty and sugary foods as possible, the charity said.



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