Eating healthy food choices is part of managing diabetes and ensuring that you don’t develop serious health complication. Healthy food helps to keep your body weight and blood sugar within the intended range. Often, seniors with diabetes can have difficulties selecting what food to eat, size of food to take, and sticking to normal mealtimes. A dietitian or a professional doctor can help to plan on beneficial food to consume for type 1 diabetes and type 2 diabetes.
This article examines some of the best foods that people with diabetes can consume as well as what type of food they should balance or limit. Also, don’t forget to wear diabetic slippers and shoes to avoid any injury to your legs.
Healthy Food can assist diabetes manage their situation and avoid complications by:
- Manage their blood sugar levels
- Lower inflammation
- Lower the risk of a heart ailment
- Surge antioxidants event
- Lessen the danger of kidney ailment
8 Essential Food for Older People with Diabetes
1. Green Leafy Vegetables
Green leafy vegetables are full of vital minerals, nutrients, and vitamins. Also, they have a minimum impact on your blood sugar levels. What comprises green leafy vegetables?
The green leafy vegetables include:
- Collard greens
- Bok Choy
Kale and spinach are the main plant-based source of calcium, vitamin A, and potassium. Also, they offer fiber and protein. Consuming green leafy vegetables helps individuals with diabetes as a result of starch-digesting enzymes and high antioxidant content. Diabetics can include green leafy vegetables in their diet in dinners, soups, salads, and side dishes. Significantly, combine the meal with some source of lean protein such as tofu or chicken.
2. Whole Grains
It is essential that you include whole grains as part of your meal. Whole grains entails high amounts of fiber and more nutrients compared to refined white grains. The reason why you should eat a diet high in fiber is significant for individuals with diabetic neuropathy as the fiber slows down the digestion process. Slow absorption of nutrients assists to stabilize your levels of blood sugar.
Great examples of whole grains include:
- Brown rice
- Whole-grain bread
- Whole-grain pasta
3. Fatty Fish
Fatty fish is a healthy addition to your diet. Fatty fish entails significant omega-3 fatty acids referred to as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Why should you eat fatty fish?
It is essential to know that individuals require a definite quantity of healthy fats to keep their body execution and promote brain and heart health. Recommended fatty fish include:
- Albacore tuna
Try eating roasted, baked, or grilled fish instead of eating fried fish that contains trans and saturated fats. Also, pair it with a mix of vegetables for a healthy meal choice.
Beans are an ideal choice for diabetic people. They’re source of plant-based protein and they can assist to satisfy the appetite whilst assisting individual lessens their carbohydrate ingestion. Beans have low on the GI level and are superior for blood sugar guideline than many other starchy foods. It aids to manage your blood sugar levels.
The beans are intricate carbohydrates that the body digests them slower than other carbohydrates. Consumption of the beans assists to loss of your weight and regulation of your individual’s cholesterol and blood pressure. Recommended beans that you can select from:
- Kidney beans
- Black beans
- Navy bans
- Pinto beans
The beans usually entail vital nutrients such as magnesium, potassium, and iron. Diabetics can include various ranges of beans in a stew or chili, or in tortilla wraps with salad. If you’re using canned beans, be assured to select an alternative with no added salt. If not, drain and clean the beans to eliminate any added salt.
5. Sweet Potatoes
Sweet potatoes are preferred than the white potatoes as they have a lower GI. This aspect makes the sweet potatoes a great alternative for diabetic individuals as they discharge sugar more gradually and do not raise the levels of blood sugar as much.
Sweet potatoes are also an enormous source of:
- Vitamin A and C
There are various ways of enjoying your sweet potatoes including boiled, baked, mashed, or roasted. For a balanced diet, consume them with a source of green leafy vegetables/salad and lean protein.
6. Chia Seeds
Individuals frequently call chia seeds a superfood owing to their omega-3 and high antioxidants content. Also, they’re an excellent source of fiber and plant-based protein. It can help you to lose weight faster if you’re overweight which a great step is for a diabetic person. Researchers believe that chia seeds can assist individuals with type 2 diabetes.
How can you consume chia seed? You can sprinkle it over salad or breakfast, utilize them in baking, or add some water to make a dessert.
Berries are filled with antioxidants that can assist avoid oxidative stress. The stress is connected with a variety of health conditions such as cancers and heart ailments. Research has found that there are chronic levels of oxidative stress for diabetics. The stress usually occurs when there is a disparity between free radicals or antioxidants in the body. The berries contain crucial minerals and vitamins, entailing:
- Vitamin C and K
Add fresh berries to their breakfast, consume a handful as a bite/snack, or utilize frozen berries in a smoothie.
Nuts are another exceptional addition to the diet. Nuts like fish contain healthy fatty acids that assist to keep the heart healthy. They’re high in omega-3 fatty acids and essential for the functioning of the heart. They offer nutrients such as vitamin B-6, protein, iron, and magnesium. Diabetics are at a higher risk of stroke or heart ailments so it is vital that you get the fatty acids through the meal. Add a handful of walnuts to a mixed salad or breakfast.
Food to avoid when you’re diabetic
Managing diabetes is not only what you should take but also what you shouldn’t. If you’re diabetic, there are various foods whose consumption must be limited. Observing what food to eat means paying attention to how much of the items you consume. What are the foods that people with diabetes should avoid?
1. Sugar Drinks
Avoid consuming drinks that contain a lot of sugar, such as some coffees, energy drinks, and shakes. Excess sugar can result in an imbalance to an individual’s insulin levels. Also, people should avoid or limit the intake of food that has refined sugar such as cakes, homemade sweets, and biscuits.
2. Salty Foods
Foods that have a high content of salt can increase your blood pressure and they should be avoided.
3. Saturated and trans fats
Avoid intake of unhealthful fats such as trans and saturated fats. The unhealthy fats can worsen the situation of a diabetic person. Avoid consuming foods such as chips, fries, and baked goods.
4. Carb-heavy foods
There is no doubt that carbohydrates are a vital part of all meals. Nonetheless, diabetics will benefit from restricting their carbs intake by pairing it with a healthy protein or fat source.
If it is possible, stop drinking alcohol and quit smoking cigarettes. The intake of the two should be avoided as they can affect the management of the sugar levels.
6. High-GI Fruits
Most fruits are okay as they’re low on the GI scale. Nonetheless, pineapple and melons have a high-Gi which can increase the blood sugar levels.
The article has explained various foodstuffs that should be in the shopping cart of seniors with diabetes. Also, ensure that you wear diabetic slippers and shoes to protect your feet and avoid complications. Additionally, you can buy the best foot and leg massager for diabetic neuropathy. I hope you can take great care of your diabetic seniors for a healthy life.