4 Main Food Groups That Comprise The List of Diabetic Foods to Eat

Indeed, diabetes is a very difficult health condition to deal with everyday. You’ll just never know when your blood sugar level is going to rise or fall. It is true that you really have to monitor your sugar level, take your meds regularly, and watch what you eat. Aside from making sure that you live a healthy lifestyle and stay away from stress, you should watch what you eat.

Diabetics should also have a balanced diet. They should be able to have the right type of carbohydrates, correct amount of proteins, and sufficient amount of fat to be able to really regulate their blood glucose. Carbohydrates should still be taken by diabetics even if they are composed of both simple and complex ones. This is important so that they may have the primary energy source to perform their daily activities. Proteins are also important for the repair of the tissues that are damaged in diabetes. Fats are needed as well so that they may have energy stored in their bodies. The thing is, extra consideration should be given when it comes to the food that diabetics take in.  Here are the various food items based on the three main food groups that are included in the list of diabetic foods to eat:


1. “The Carbs” or Carbohydrates

The “Go” group is composed of the carbohydrate-rich food items that diabetics should highly consider in their diet. This is included in the list of diabetic foods to eat because it is the primary source of energy that they need to do their activities of daily living and to participate in exercises or routines that will make them fit. What diabetics must take not of is the glycemic level of the carbohydrates that they eat. When the carbohydrate source has a high glycemic index, then the blood sugar level will surely spike up. This may result to diabetic shock. On the other hand, diabetics should aim to have low glycemic foods. These are moistly made up of complex carbohydrates that are slower to breakdown and assimilate into useful energy. As a result, these slowly give rise to blood sugar, instead of spiking it up. Some of the good carbohydrates that are included in the list of diabetic foods to eat are barley, oats, bran, peaches, berries, citrus fruits, apples, rubarb, plums, pears, tomatoes, spinach, pepper, peas, avocados,  cabbage, beans, cauliflower, carrots, cabbage, broccoli, celery, onions, cucumber, mushrooms, lettuce, and olives.


2. Proteins

The “Grow” group is the comprised of protein-rich foods that diabetics should also include in their diet. It is important for them to have a steady supply of proteins to enable them to have cell and tissue repair. It is no secret that circulation can be impeded or inefficient when there is diabetes so some areas can be damaged. To facilitate proper healing of these areas, protein should be ingested and assimilated. Proteins are also needed to maintain the muscle mass and bone strength as well. Protein-rich foods that are included in the list of diabetic foods to eat are soybeans, millet, lentils, beans, pine nuts, peanuts, Brazil nuts, skinless chicken (free range), skinless turkey (free range), lean veal, lean pork, lean lamb, lean beef, and eggs (free-range; not goose or duck eggs).



3. Fats

The “Glow” group is composed of the fats that diabetics should eat as well. Cholesterol is the factor in focus here. Unsaturated fat is mainly the priority in the list of diabetic foods to eat. This is to make sure that there is only good cholesterol. The unsaturated fats are those that stay liquid when they are left in room temperature. Trans fat and saturated fats should be avoided by diabetics as well. Some foods that are included in the list of diabetic foods to eat are avocados, sunflower oil, soybean oil, sesame oil, pure olive oil, herring, mackerel, tuna, salmon, nuts, seeds, and unsaturated margarine.



4. Fiber

Of course, aside from the three macronutrients, fiber sources should be included in the list of diabetic foods to eat. This enables a healthy and regular bowel movement. Some of the foods that are included in this list are fruits, barley, oats, peas, oat bran, and beans.





Carbohydrates should be 50 – 60 percent of the diabetic diet, while proteins are should be 12 to 20 percent. Fats, should not exceed 30 percent everyday. Make sure that you work with your doctor in checking the food items that you have in your list of diabetic foods to eat. This is  to make sure that you have the right amount of everything in managing your diabetes.

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