DIABETES FOODS

DIABETES FOODS should be nutrition rich foods and should contain low sugar .Below is are groups of DIABETES FOODS ,grouped into :vegetables ,fruits ,fish ,nuts and seeds ,grains ,dairy and eggs  and also herbs and spices

VEGETABLES

Spinach ,Swiss chard ,mushrooms ,Roman Lettuce , Collard greens ,tomatoes ,Olive oil ,cucumber ,potatoes ,corn ,avocado ,sea vegetables ,garlic ,carrots ,green peas ,cauliflower ,bell peppers ,green beans ,sweet potatoes ,yam

FRUITS

Strawberries ,raspberries ,figs ,apples ,pears ,pineapple ,oranges ,kiwifruit papaya ,apricots ,plums ,blueberries ,cranberries ,grapefruit ,grapes

NUTS AND SEEDS

Pumpkin seeds ,peanuts ,sunflower seeds , almonds ,cashews ,sesame seeds

FISH AND SHELLFISH

Salmon ,cod ,scallops ,shrimp ,sardines

WHOLE GRAINS

Oats ,whole wheat ,brown rice ,buckwheat  ,long grain ,wheat spaghetti

DAIRY AND EGGS

Eggs ,low-fat milk ,goat’s milk ,low-fat cheese

HERBS AND SPICES

Parsley ,mustard seed  cinnamon ,basil ,turmeric ,red chili pepper, black pepper ,rosemary ,ginger ,dill ,cilantro

POULTRY AND MEATS

Calf’s liver , beef (organically grass feed ) ,lamb ,chicken

LEGUMES

Soya-beans ,peas ,butter beans ,lentils ,chick peas

Food should not be fried  , it can be baked ,boiled ,grilled  or steamed instead

 GUIDE TO DIABETES FOODS

EAT REGULAR MEALS

By eating regular meals throughout the day  , you maintain blood sugar constant ,missing meals

,especially breakfast leads to low sugar which will cause low mood ,fatigue and irritability .You should

aim to have at least 3 meals per day to maintain constant blood sugar .If you feel hungry between the

meals ,you may need to take healthy snack like cereals ,fruits or nuts .

TAKE IN ENOUGH CARBOHYDRATES

Carbohydrates are vital for the functioning of our body ,especially the brain ,your brain needs

carbohydrates  to function properly .Your brain needs carbohydrates as fuel ,and it needs a steady supply of carbohydrates to function properly .

EAT LESS  REFINED FOODS

Less refined foods like : whole grain ,cereals ,pulses ,fruits and vegetables  have a lower glycaemic  index

and are also nutritionally much better than refined foods .Less refined foods contain thiamin (B1) ,  a

vitamin  that has been associated with control of mood .Sugary foods are quickly absorbed into the

bloodstream  which may cause an initial ‘high’ or surge of energy that soon wears off as the body

increases  its insulin production ,leaving you feeling tired and low .Your body needs vitamins and

minerals to function well ,vitamins and minerals are digested slowly ,helping to control the rate of

glucose supply to your brain and body. When cooking  vegetables ,use a small amount of pre-boiled

water ,and should not be overcooked  ,you will lose much of the vitamin content .You should take

breads ,breakfast cereals ,rice and pasta ,potatoes ,at least 5 portions of fruits and vegetables daily .

INCLUDE  HEALTHY PROTEIN

Proteins ensure a continuous supply of the amino acid tryptophan  to the brain ,which can improve your

mood .Fresh meat ,fish ,shellfish ,eggs ,nuts ,milk ,low fat cheese ,seeds are the best sources of protein .

EAT HEALTHY FATS

Our cells needs fats to maintain their structures and our brains are made of around 40%fat .Take more

amount of nuts ,seeds and use olive or nut oil dressing on salads .You should decrease trans fats found

in processed and packaged foods such as sausages ,processed meats ,pre-packaged cakes and biscuits .

EAT FISH

Oily fish contain omega 3 oils which may help reduce diabetes problem and other conditions like depression   ,include them 3 times per week .You can also make use of supplements such as olive  and avoid trans fats in processed foods .

MAINTAIN HEALTHY WEIGHT

Excessive weight loss or weight gain can negatively affect your mood .Lack of  good nutrition and weight

loss will deprive the brain of glucose .

TAKE IN MORE FLUID

Dehydration negatively affect your mood ,take in more fluid .aim about 2 liters per day .Avoid energy

drinks ,too much intake of coffee (limit to 3 cups ), too much intake of tea (limit to 5 cups ) as these 

contain caffeine which may have impacts on your mood .Avoid too much intake of alcohol as it has

dehydrating  affect leading to more depressed or anxious

REGULAR PHYSICAL EXERCISE

Physical activity help you in fighting depression and anxiety .Physical activity leads to release of

endorphins which are feel good chemicals that help you to relax and feel happy .Sitting for long also increase your sugar level ,so you must do some physical activities to maintain it at optimum level

INTAKE NUTRITIONAL SUPPLEMENTS

Heavy smokers and alcohol drinkers should make use of nutritional  supplements .Daily intake of vitamin

and mineral is essential .If you are a heavy smoker or alcohol drinker , you should avoid vitamin A and E

,avoid  liver as it is high in vitamin A