15 Drinks and food for diabetics

Having diabetes makes you need to pay attention to your daily food intake. Carelessly eating can actually worsen diabetes. Choosing foods that are good for blood sugar stability is the main key so that diabetics can live healthy. So, what are the foods that are safe and healthy for diabetics? Check the list below.

Good food choices for diabetes

Food contains glucose which will be useful for the body as a source of energy. Well, all food and drink consumed will generally affect blood sugar levels in the body.

As a diabetic, you certainly need to pay attention to the food that comes in so that blood sugar remains stable and avoid diabetes complications.

Apart from avoiding diabetic dietary restrictions that are high in sugar, you also need to know what foods you should consume. Generally, people with diabetes are advised to eat foods that have a low glycemic index.

The glycemic index (GI) is a measure that shows how quickly food can increase blood sugar in the body. Foods with a low glycemic index mean that they take longer to process into glucose in the body. That way, blood sugar will tend to be relatively stable.

The following is a list of blood sugar-lowering foods that also have a low glycemic index for diabetics:

1. Corn

Corn has a low glycemic value so it can be used as a good staple food substitute for rice for diabetics.

Citing the Harvard Medical School website, the GI value of 100 grams of corn is 46, while the glycemic load is 14. In comparison, the glycemic load of 150 grams of white rice is 29. The lower the glycemic load of a food, the better it is for people who suffer from diabetes.

In addition, these foods for diabetes also contain fiber and starch (a type of complex carbohydrate) which takes longer for the body to digest. This makes blood sugar levels rise less quickly after eating.

The longer digestion process makes the stomach full longer. Desire snacking unhealthy foods can be prevented.

A study in the journal Food Science and Human Wellness recently found that regularly eating starch-rich corn every day can help people with diabetes control their blood sugar better.

2. Sweet potatoes

In addition to filling, sweet potato is a food that provides good benefits for controlling blood sugar in diabetics.

Sweet potatoes are foods that have a lower glycemic index than potatoes. The glycemic value of one serving of boiled sweet potato is 44, while boiled potato is 80.

The content of fiber, vitamin A, vitamin C, and potassium in these foods is also good for diabetes. You can enjoy sweet potatoes in a variety of ways, from boiling, roasting, or pounding them.

3. Whole grain

Whole grain aka whole grains are one of the healthiest foods for diabetes. Well, one variant whole grains which many of the favorites in the diabetes diet are whole grains (whole wheat).

Whole grains are low glycemic value foods that are also high in fiber. These two beneficial combinations can help slow down the absorption of glucose in the blood.

In addition, whole grains also contain vitamins and minerals that are good for supplementing the nutritional needs of diabetics. Apart from whole grains, several types of whole grains are good for diabetes, including:

• Brown rice
• Quinoa
• Barley (barley)
• Black rice
• Buckwheat(Horse wheat or buckwheat)

4. Green leafy vegetables

Some starchy vegetables are high in carbohydrates with a high glycemic index. However, not all vegetables contain starch.

There are also non-starchy vegetables that have carbohydrates and a low glycemic index, green vegetables for example.

Green vegetables contain abundant of the antioxidants lutein and zeaxanthin. Both of these antioxidants can help protect the eyes from macular degeneration and cataracts. Both of these conditions are the most common complications of diabetes due to visual disturbances.

Here are some types of green vegetables that are recommended as food for diabetes, namely:

• Broccoli
• Spinach
• Sawi
• Bok choy
• Cabbage

You can eat a variety of green vegetables in the form of fresh vegetables, a mixture of salads, soups, stir-fries, and so on.

Both for diabetics and healthy people, it is recommended to consume 250 grams of vegetables per day to lower blood sugar. The amount is equivalent to two and a half portions of cooked vegetables.

5. Nuts

Nuts are a safe food or snack option for diabetics. The reason is, beans are rich in fiber and protein. Nuts also contain complex carbohydrates and are among the foods that have a low glycemic index.

Therefore, beans take longer to convert to glucose, so as not to cause a drastic increase in blood sugar. Do not stop there, these blood sugar-lowering foods are also enriched by magnesium which plays a role in keeping blood sugar levels stable.

Some choices of nuts that are healthy foods for diabetes include:

• Almond nut
• Walnuts
• Cashew nut
• Pistachios
• Peanuts
• Red beans

However, you need to be careful in consuming these nuts. The reason is, nuts are high in calories so they should not be consumed in excess because they can increase body weight. Meanwhile, excess body weight is one of the causes of diabetes.

Of the many types of beans that have been mentioned above, soybeans are also included in the ranks of good foods for diabetics. This is consistent with research conducted by Young-Cheul Kim of the University of Massachusetts Amherst.

Eating healthy foods for diabetics has been shown to reduce cholesterol, blood sugar levels, and increase insulin sensitivity.

Insulin sensitivity is a condition that describes how sensitive the body's cells are in responding to insulin. When the sensitivity is high, the body's cells are able to use blood sugar more effectively, thereby reducing its levels in the blood.

In addition, soybeans are also a food rich in protein and complete fiber with a low glycemic index.

6. Chia seeds

Chia seeds or chia seed is a good food for diabetics. These foods are very high in fiber but low in carbohydrates and calories.

About 28 grams of chia seeds contain 11 grams of fiber. The fiber content in chia seeds is effective at reducing hunger and keeping you full longer.

In addition, these foods for diabetes can also help lower blood sugar by slowing the absorption of nutrients in the intestine.

You can eat chia seeds directly or mix them into dishes, such as salads, cereals, or even rice. You can also add chia seeds to yogurt, smoothies, and pudding.

7. Fish

Not only delicious, fish is also one of the foods rich in properties for diabetes. Especially the types of fish that contain healthy fats, such as monounsaturated and polyunsaturated fats.

The American Diabetes Association explains that a diet high in healthy fats can help control blood sugar as well as reduce lipid levels (blood fats) in people with diabetes.

Fish that can help lower blood sugar are fish that are rich in omega 3 fatty acids, such as:

• Salmon
• Trout (fish that live in fresh water)
• Tuna fish
• Mackerel
• Halibut fish (in Indonesia it is called flatfish)

Make sure you process these foods well. Instead of frying it in a lot of oil, you better process the fish by grilling, steaming, or making soup.

To maintain health, diabetics are encouraged to eat this food 2 times a week.

8. Probiotic yogurt

Probiotics are good bacteria that help improve digestive health and your overall health. A good probiotic food for diabetes, for example, is yogurt.

Not only helps lower blood sugar, but yogurt can also help increase the sensitivity of the body's cells to insulin.

Research on journals Nutrition found that foods containing probiotics can also help the body increase good cholesterol levels in people with type 2 diabetes.

Increased levels of good cholesterol from these foods are good for the heart so that it can reduce the risk of diabetes for heart disease in the future.

For diabetics, choose a yogurt variant plain (bargaining). Avoid yogurt with a variety of flavor choices because generally have a lot of added sugar.

9. Cinnamon

Apart from enhancing the taste of food, cinnamon also has the potential to be good for the blood sugar of diabetics. The way cinnamon works in lowering blood sugar is by helping to increase the body's sensitivity to insulin. That way, sugar can be better processed into energy.

Not only that, cinnamon also keeps your blood sugar from spiking after eating by slowing down the emptying of your stomach. Another reason, because cinnamon can inhibit digestive enzymes that break down carbohydrates in the intestine.

You can add this spice to foods, drinks, or home-made snacks. However, don't consume it excessively. The content of coumarin in cinnamon is believed to cause hypoglycemia (blood sugar drops too low).

10. Shirataki noodles

Shirataki noodles are among the healthiest foods for diabetes. These noodles are made from glucomannan, which is a type of fiber that comes from the roots of the konjac plant, so it's also known as konjac noodles (konjac).

Generally noodles are high in starchy carbohydrates, but Shirataki noodles are not. About 97% of Shirataki contains water. Even so, this one food is still high in fiber, so it is good for diabetes.

Glucomannan fiber in these foods has the potential to lower blood sugar levels and minimize the risk of insulin resistance for diabetics.

Research on journals Diabetes Care also found that people with type 2 diabetes who took glucomannan fiber for 3 weeks experienced a significant reduction in fructosamine. Fructosamine is a marker or indicator of blood sugar over the past 2-3 weeks.

The benefits of this abundant fiber are what make Shirataki noodles a substitute for white rice or rice for diabetics.

Drinks for diabetes that are safe for consumption

In addition to food, the American Diabetes Association recommends people with diabetes mellitus to choose drinks that contain low calories or even no calories at all. This is to prevent blood sugar spikes from rising dramatically after consuming them.

What are the safe drinks for diabetics?

1. Water

High blood sugar levels can actually cause dehydration. That is why, diabetics should need to consume 8-10 days of water every day to meet the needs of fluids in the body.

2. Juice

Fruit juice is also allowed for diabetics but make sure you take into account the juice you will drink with the overall food consumption in a day. Choose pure fruit juices without added sweeteners, both natural and artificial.

You can also try alternative fruit juices mixed with vegetables which are recommended as food for diabetes. Combine green leafy vegetables, celery or cucumber for added fiber, vitamins and minerals.

3. Tea

Any type of tea can be drunk by those with diabetes as long as it is sugar free. Avoid buying bottled tea drinks because they tend to have high sugar levels.

4. Coffee

Coffee is also safe for diabetics and even prevents diabetes mellitus. However, coffee that is safe for people with diabetes is black coffee without any other additives.

Adding milk, cream, or sugar to coffee can increase the overall calorie count and this will have an impact on blood sugar levels.

5. Low-fat milk

Milk does contain mineral substances that are important for the body, but milk is still composed of carbohydrates which affect blood sugar levels.

For people with diabetes, choose unsweetened milk, low-fat milk, or skim milk. Although you can drink milk, you also need to limit it to 1-2 glasses a day.

Food consumption rules for diabetics

The principle that should be emphasized more in the diabetes diet is the balance and variety of nutrition.

Make sure every diet for diabetics every day contains balanced nutrients such as fiber, protein, carbohydrates, and various other minerals and vitamins. Also make sure the food you eat matches your calorie needs.

Eating large portions at once can increase blood sugar levels drastically and quickly. That is why, diabetic people are encouraged to eat small portions but often as long as it does not interfere with the diabetes treatment schedule prescribed by a doctor.

To make it easier for you, here are some examples of daily menu plans for each type of diabetes.

Food menu for diabetics 1

• About 150 grams of brown rice
• 1 egg omelet
• Saute bean sprouts mixed with tempeh
• Kencur clear vegetable

Food menu for diabetics 2

• About 150 grams of brown rice or 100 grams of Shirataki noodles
• 1 slice of fish pepes
• 2 slices of tofu / tempeh mendoan
• 1 cup of tamarind vegetables

Diabetes diet menu 3

• About 150 grams of brown rice
• Saung yellow seasoning chicken breast (1 piece)
• Vegetable pecel
• Patties know

Snack menu

Diabetics are also allowed to snack on, as long as the food chosen has a glycemic index of less than 50.

Choose snacks for diabetics that are rich in fiber, such as fruits and vegetables. You can consume it directly or make juice or smoothies no added sugar.

You can eat this snack on the sidelines of a large meal schedule. If you are still in doubt or confused, do not hesitate to plan a daily diabetes diet in consultation with trusted nutritionists and doctors.

A nutritionist can help calculate how many calories you need per day and what nutrients are required in the diabetes diet.

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