8 Superfoods to Better Manage Diabetes

Your diet and nutrition are essential to managing your blood sugar when you’re diabetic or pre-diabetic. While the nutrient content in food is certainly one factor to be mindful of, those with diabetes must also be aware of the glycemic index to manage blood sugar levels. If you have diabetes, healthy eating can help you better manage your blood glucose levels, achieve ideal blood lipid levels, and prevent or slow the development of diabetes complications.

What is the Glycemic Index?

The glycemic index (GI) is a value used to measure how much specific food items affect your blood sugar levels. Foods high in refined sugars and carbs are digested quickly and often have a high glycemic index, while whole foods with high protein, fat, or fiber usually have a low GI. The superfoods listed below all have a low glycemic index. 

There are three GI ratings for food:

  • Low: 55 or less
  • Medium: 56-99
  • High: 70 and above.

Eight Superfoods

Dark Leafy Green

Spinach, kale, and collard greens are great superfood choices. All three of these leafy greens contain vitamins A and C. It’s super easy to add dark leafy greens to your diet as they can be made into a salad, tossed on a low-carb sandwich, or mixed into soups.

Citrus Fruits

Oranges, lemons, and limes provide fiber, vitamin C, potassium, and water daily. They’ll satisfy your sweet tooth without raising your blood sugar. Avoid fruit juices as almost all contain added sugar, so reach for fresh fruit instead. 

Fatty Fish

Fish high in Omega-3 fatty acids are packed with protein and healthy fats. Salmon, sardines, trout, and albacore tuna are all great options. Canned salmon and tuna are low-budget options, but avoid breaded or fried fish because they are full of extra carbs, fat, and calories.

Tomatoes

You can eat tomatoes raw or cooked but avoid canned tomatoes and pasta sauces because they usually contain high levels of added sugar and salt. Tomatoes are loaded with vitamins C and E and a good amount of iron.

Avocado

Eating foods with healthy fats can help you feel full and slow down the digestion of carbohydrates, which helps keep blood sugar levels more stable. Avocados are an excellent source of over 20 vitamins and minerals, including vitamins C, E, and K, potassium, and tons of healthy fats.

Berries

Some fruits contain as much sugar as candy, and while it’s natural sugar, people with diabetes still need to watch what fruits they eat. Berries like strawberries, blueberries, and raspberries offer a touch of sweetness without increasing blood sugar levels.

Beans

A half-cup serving will give you one-third of your daily fiber and about as much protein as an ounce of meat. Kidney, pinto, and black beans are packed with vitamins and minerals such as protein, potassium, and magnesium, with a good about of fiber.

NADHC Offers Hot and Healthy Meals!

Nevada Adult Day Healthcare Centers has a variety of services and programs, including healthy meals. No matter the age or disability, everyone deserves access to healthy and hot meals, so we can provide meals for your loved one who works on a diabetic diet! If you have any questions about our meals or any other services or programs we offer, don’t hesitate to contact us!

Comments

Post a Comment

Popular posts from this blog

Preventing Social Isolation in Seniors

  Humans are social creatures; we all need some form of social interaction at all stages of life. Senior citizens can feel lonely, especially when living alone, but there are ways to encourage social interactions to prevent loneliness and isolation. Benefits of Social Interaction for Seniors Improved physical health Seniors who engage in relationships tend to be more active, which improves physical health through social activities. Seniors can enjoy themselves while making a positive impact on their health. Physical activity also improves flexibility and strength, thus increasing balance and coordination and decreasing fall risk. Group activities that involve fun and laughter can reduce stress, improve blood circulation, and boost the immune system. Improved mental health Staying connected with others makes us feel more connected to the world, increases our sense of belonging, and decreases symptoms of depression. Keeping our brains active and engaged can also sharpen our minds and red
Read more

Caregiver Burnout

  The number of Americans providing unpaid care increased from 43.5 million in 2015 to 53 million in 2020, with  21% of family caregivers  reporting their health is poor to fair. Caregivers with poor health can have reduced immune health, poor physical condition, a higher risk of anxiety and depression, and a higher chance of taking psychoactive medications.  Caregiver burnout is very real and highly exhausting, physically, mentally, and emotionally. It’s okay to ask for help and take some time for yourself! Continue reading to learn how to notice burnout, why it happens, and what you can do to prevent or manage it. What is Caregiver Burnout? Caregiving is a demanding, often 24/7 role; caregiver burnout is a state of physical, emotional, and mental exhaustion. Burnout happens when a caregiver doesn’t get the help they need or if they try to do more than they are able, physically and financially.  Symptoms of caregiver bburnout include: Change in sleeping patterns Poor eating habits Anx
Read more

Activities for Adults with Intellectual Disabilities

When you think about caregiving, you may first consider: ensuring they’re eating well, sleeping enough, and taking medications if needed. A full life is more than just the basics. Day activities help get creative juices flowing and improve coping and cognitive and fine motor skills. Recreational activities are fun but also give a sense of belonging. There are MANY meaningful activities for adults with disabilities, and here are a few ideas. Physical Activities Physical activities keep you healthy, develop coordination, and improve mental health. Physical activities can also be socially engaging when done in groups. Exercise classes, team sports, dancing, and swimming are all great activities that promote good health while interacting with others. Here are a few more physical activity ideas: Outdoor Group Activities  like picnics and hiking are great activities for bonding with others and enjoying the beauty of nature while getting in some physical activity and soaking up some Vitamin D
Read more