The Foods that Seniors Should Eat While Managing Diabetes
The Foods Seniors Should Eat While Managing Diabetes. If you have diabetes, watching what you eat is crucial. While there are no foods that are completely off-limits, it’s important to choose certain foods over others to help manage your blood sugar levels. As with anyone following a healthy lifestyle, eating plenty of vegetables, fruits, and lean protein is key if you have diabetes. Added sugar, sugary foods, starchy vegetables, and refined carbohydrates should be avoided where possible.
Foods in No Speific Order
- Eat these nutrient, rich foods if you have diabetes. If not, incorporate them into your diet to improve blood sugar levels and reduce the risk of developing diabetes according to various studies. For example, Broccoli helps regulate blood sugar and is packed with vitamins and minerals. other great choices include this Crispy Baked Broccoli recipe or this Cream of Broccoli Soup- perfect for Fall!
- Dark, leafy vegetables. Fiber-rich and nutrient dense foods like spinach and kale can help to lower blood sugar. Incorporate these leafy greens into your diet by adding them to salads, pasta dishes, or smoothies. Another option is this delicious Powerhouse Kale Salad recipe!
- Berries. In order to get the most antioxidants and fiber, eat these diabetes superfoods as are: blueberries, blackberries, strawberries, and other berries. And if you’re looking for some sugar-free recipe ideas that include these delicious berries, try Blueberry Crisp (modified for diabetics), Mixed Berry Parfait, or Berry Mango Salad.
- Beans and lentils. Did you know that beans and lentils are not only packed with vitamins, minerals, and fiber but also high in protein? And since they contain carbohydrates, try to limit your intake if you’re watching your carb intake. But don’t worry, there are plenty of ways to enjoy legumes! Try a Vegan Black Bean Soup with Lime Salsa or Kidney Bean Salad.
Wait There Is More!
- Fish high in omega-3 fatty acids like salmon. Did you know that not only do fish help regulate diabetes, but they also heart disease and inflammation? You can cook salmon or trout in multiple ways – bake, broil, grill – but it’s best to avoid carbs and extra calories by steering clear of breading or frying the fish. Why not try a Simple Grilled Salmon recipe or Broiled Trout with Almonds tonight?
- Whole grains. The key word here is “whole.” Whole grains are packed with vitamins and minerals such as magnesium, vitamin B, chromium, iron, folate (which could help normalize blood pressure), and fiber. Examples of whole grains include oats, quinoa, whole-grain barley, or farro. Here are some recipe ideas: 15-minute Low-Carb Oatmeal Diabetic Oatmeal Breakfast Smoothie Quinoa Burrito Bowl Greek Quinoa Salad
- Nuts. Omega-3 fatty acids and protein make them a great source of nutrition, and they’re also perfect for satisfying hunger between meals. Try a Fruity Nutty Salad, Diabetic Grape Nut Bars, or Trail Mix Hot Cereal.
- Citrus fruits. You can choose from oranges, lemons, limes, grapefruit, and more. They’re full of fiber, vitamin C, folate, and potassium. Have this Baked Egg with Avocado Tomato & Citrus Salad for breakfast followed by Crunchy Lemon-Pesto Garden Salad for lunch. For dinner try Orange Glazed Tilapia with Cilantro Kale & Collard Greens
- Good fats like avocados and nut butter. By including monounsaturated and polyunsaturated fats in your diet, you can help reduce your cholesterol levels. Try an Avocado Tuna Salad or a new take on the classic Ants on a Log—dried cherries, celery, and almond butter.
- Tomatoes. Adding vital nutrients, like vitamins C and E as well as potassium, to your diet is key for people with diabetes. You can eat them raw, pureed, or in a sauce form. Try this delicious Fresh Tomato Sauce on top of your favorite whole grain pasta next time.
By avoiding the following foods, you can decrease your risk of stroke and heart disease associated with diabetes:
- Saturated fats like high-fat dairy products and animal proteins like butter, beef, sausage, and bacon
- Trans fat found in processed snacks, baked goods, and margarine
- Cholesterol in high-fat dairy products, animal proteins, egg yolks, liver, and other organ meats
- Sodium—aim for less than 2,300 mg per day
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