Diabetes At Home

Diabetes Helpful Tips, You Just Need To Know Living With Diabetes.

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What can Diabetes Eat Freely?

Foods Diabetics Eat Freely & How to manage diabetes at home through your diet, find out what foods can help you living with diabetes.

If you’re pre-diabetic or already have type 2 diabetes, then what you can and cannot eat is a matter of great concern.

Controlling your blood sugar levels may prove challenging at first, but with the right diet, you can not only manage diabetes at home but also prevent diabetes from developing into type 2 diabetes.

A prevalent stereotype often associated with diabetes is that people suffering from the disease need to completely cut out all starchy and sugary items from their diet.

That’s not entirely true. While there are some fruits and food items that you need to refrain from, you can include most of your favorites in your diet in controlled portions.

An ideal diet for diabetics must include lots of green leafy vegetables, fruits, and a high protein source like lean meat.

Your diet should focus on a high protein, high fiber, low on fat and carbs, and it should not contain high amounts of processed sugar.

To help you get started, here’s a list of all that you can eat freely.

Foods Diabetics Eat Freely, & Leafy Greens

Foods Diabetics Eat Freely

Leafy green vegetables like spinach and kale are known to be power-packed foods. They are rich in essential vitamins and minerals, which provide the body with the nutrition it needs.

Some studies also suggest that due to the presence of antioxidants, leafy greens can help regulate blood sugar levels.

  • Broccoli,
  • spinach,
  • kale,
  • bok choy,
  • collard greens,
  • and cabbage

are some of the popular choices that nutritionists recommend for people with diabetes.

They not only provide potassium, vitamin A, and calcium, but they also have a high protein and fiber content. High doses of these nutrients are essential in a diet for diabetics.

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Foods Diabetics Eat Freely & Whole Grains

Foods Diabetics Eat Freely, Whole Grains

As we mentioned earlier, eating foods that are high in fiber is key to a proper diabetic diet.

Refined grains like white rice and white bread fall quite high on the Glycemic Index (GI). A Glycemic index number identifies the impact that a particular food can have on your blood sugar levels.

We recommend you replace refined grains with the following options:

  • Brown rice

  • Whole grain pasta

  • Millet

  • Quinoa

  • Whole grain bread

  • Bulgur

  • Rye

Foods Diabetics Eat Freely & Fatty Fish

Foods Diabetics Eat Freely, Fatty-Fish

Fatty fish are known to contain healthy fats like polyunsaturated and monounsaturated fats.

  • These fulfill the required fat content in your diet without increasing the risk of heart disease and other health issues.
  • People with diabetes should incorporate salmon, sardines, trout, mackerel, herring, and tuna into their diets.
  • People who can’t eat fish (vegans and vegetarians) can instead opt for seaweed, like kelp and spirulina, to obtain the required fatty acid and omega-3 intake.
  • Both of these are essential for boosting brain health and function.
  • Controlling diabetes involves eating healthy and watching your weight.
  • This is done by avoiding foods that build insulin resistance and opting instead for those foods that provide a high nutritional value.
  • Apart from those mentioned above, you should also include nuts, beans, chia seeds, probiotic yogurt, berries, and citrus fruits in your diet.

Small measures like replacing potatoes with sweet potatoes can go a long way as sweet potatoes rank lower on the GI scale.

You should check the GI ranking of all the different foods that you eat if you want to regulate your blood sugar levels.

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Foods Diabetics Eat Freely,& Can Diabetics Eat Bananas?

Foods Diabetics Eat Freely, Can Diabetics Eat Bananas?

Bananas are rich in both starch and sugar. As mentioned earlier, starch significantly contributes to blood sugar level spikes.

  • Even though bananas contain a good amount of fiber, which can help reduce sugar levels, consuming excessive bananas can be dangerous.
  • Carbs affect blood sugar levels more than any other nutrient does. In non-diabetic people, when blood sugar levels increase, the body produces insulin to counter the growth.
  • However, diabetic people’s bodies don’t react the same way.
  • They either don’t produce enough insulin, or their cells are resistant to insulin.
  • Bananas are particularly high-carbs fruits. 93% of the calories in one banana comes from sugar, starch, and fiber.
  • A single banana holds 14g of sugar, 6g of starch, and only 3g of fiber.

While fiber slows digestion and allows nutrients to get absorbed in the bloodstream, such low amounts of fiber prove useless when pitted against such high amounts of sugar and starch.

Bananas fall somewhere between low and medium on the GI scale. However, the ranking differs from how ripe the banana is. Green (unripe) bananas contain fewer amounts of sugar and high amounts of resistant starch.

  • Since resistant starch is harder to digest, it does not contribute to an increase in sugar levels.
  • Unripe bananas are thus safe for consumption by people with diabetes.
  • Ripe bananas are, however, as a different story. They are high in sugar and low in resistant starch.
  • They can thus significantly increase sugar levels and are unsafe when consumed in uncontrolled amounts.

For people with diabetes, they must restrict their banana intake.

Make sure you do not consume more than one small/medium-sized banana a day. 

learn more click here.

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Foods Diabetics Eat Freely,& Can Diabetics Eat Watermelons?

Foods Diabetics Eat Freely & Diabetics Eat Watermelons

Watermelons have a GI rating of around 76, which places them on the higher end of the scale. Even though after reading this, a diabetic’s instinct will be to stay away from watermelons, that shouldn’t be the case.

Watermelons are incredibly nutritious and have various nutrients that everybody needs.

Watermelons are high in:

  • Fiber
  • Vitamin A
  • Vitamin C
  • Vitamin B-6 and B-1
  • Calcium
  • Iron
  • Magnesium
  • Potassium

Food that’s so nutrient-rich should not be missed out on.

Vitamin C helps boost the immune system, while Vitamin A improves the function of the liver, kidney, and lungs.

Its high fiber content not only improves the digestive system but also flushes out toxins, which, when combined with the antioxidant property of Vitamin C, proves incredibly beneficial for the body.

Just like bananas, portion control is key to watermelon consumption.

Consuming a controlled portion size of the fruits with foods rich in healthy fats and fibers like nuts and seeds can prove beneficial.

The combination ensures you gain all the nutrients of the fruit without running the risk of increasing blood sugar levels.

learn more click here.

Can Diabetics Eat Grapes?

Foods Diabetics Eat Freely & Can Diabetics Eat Grapes?

Myths and misconceptions about grapes being bad for diabetics are quite prevalent. They have little or no scientific backing and are fueled by the fact that grapes are supposedly high in sugar content.

  • However, we will once again reiterate that being diabetic does not mean you have to give up on all fruits.
  • It means that you should now watch your portion size.
  • Contrary to popular belief, grapes can be beneficial to those with diabetes.
  • They fall on the medium to the low side of the GI, which makes them suitable for consumption.
  • Grapes contain a Resveratrol, which is known to improve insulin sensitivity.
  • Resveratrol directly affects how the body excretes and uses insulin, which can, in turn, regulate how the body regulates glucose levels in the blood.

They also contain high levels of Vitamin C, which acts as natural antioxidants flushing out toxins from the body. Vitamin C also aids in iron absorption in the body, boosts the immune system, and has anti-inflammatory properties, among other benefits.

Grapes consist of 80% water and are high in dietary fiber, which improves the body’s digestive system. Combined with Vitamin C and Resveratrol, grapes may prove incredibly beneficial for the body as long as it is consumed in controlled amounts.

learn more click here.

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Can Diabetics Eat Cantaloupe?

Foods Diabetics Eat Freely & can diabetes Eat Cantaloupe

Cantaloupe is a popular fruit consumed in large quantities all over America.

  • They are a strong source of vitamins, electrolytes, and fiber.
  • However, it consists mostly of water, carbohydrates, and calories, which is not particularly nutritious for those with diabetes.
  • Cantaloupe has a GI ranking of 65, which places it on the higher end.
  • Fruits with such high GI rankings cause drastic fluctuations in blood sugar levels over short periods.
  • They also have a low glycemic load, which represents that they are not very fulfilling and thus not ideal for people with diabetes.
  • They are, however, packed with Vitamin A and Vitamin C, which is beneficial for a person’s overall health.
  • If complemented with the right fruits and used in salads in very minimal amounts, cantaloupes can be consumed by people with diabetes.

However, make sure your intake in one day does not exceed one cup of cantaloupe. A single cup of the fruit contains 13g of sugar, which is not ideal in a diet for diabetics

learn more click here.

Foods Diabetics Eat Freely & Diabetic 1200-Calorie Meal Plan

Foods Diabetics Eat Freely, & Diabetic Meal Plan for a Month

Diabetic 1200-Calorie Meal Plan A diabetic’s diet revolves around the sugar content present in each food item they consume.

They should focus more on eating foods rich in dietary fiber, vitamins, minerals, and healthy fats instead of consuming carbs and sugar-rich foods.

  • Fruits, while rich in sugar, must not be excluded from one’s diet.
  • A person who has type 2 diabetes cannot consume them freely and in unmonitored amounts, but they must consume them nonetheless.
  • When deciding on portion size with fruits, you should check the GI rating for each food item.
  • Doing so can help you determine your portion size.

By rationing your sugar intake through foods, you can effortlessly manage diabetes at home, excluding the need to visit expensive nutritionists.

Once you are able to bring your sugar levels under control, you can then increase or decrease your portion size after consultation with your doctor.

Learn more about a meal plan click here.

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If you have be diagnosed with diabetes, and thinking what can I really eat now?

It’s a common question so we’ve compiled healthy food eating tips to help you towards a diabetic meal plan diet and healthy diet living with diabetes at home.

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