As diabetics face challenges in terms of their heart health, control of the body weight and other issues related to diet, they need to consume less fat and sugar, and more dietary fiber. Once you learn what foods meet these criteria, the options for cooking dinner are expanded. You should focus on protein sources and carbohydrates with low fat content, foods with plenty of fiber, and fruits and vegetables with plenty of vitamins. In addition, respect the medical plan to obtain proportions of starch and natural sugar at meals.
Beans and rice
As a saucer for dinner, beans and rice provide intense protein, low fat, and many vitamins and minerals. Abundant beans and rice generate satiety thanks to its large proportion of dietary fiber, which helps you control your weight with a full meal. The American Diabetes Association (ADA) recommends consumption of legumes such as lentils, peas, chickpeas and pinto beans, black beans, white beans, lime beans, red beans and other types of dry beans cooked several times a week.. Brown rice and other whole grains, such as bulgur and zizania, complement the beans in flavor and nutrition.
Among protein foods of animal origin, fish has the best fat profile. Unlike meat, fish has a higher percentage of beneficial unsaturated fatty acids than saturated fat, which can be harmful in abundant amounts. You can enjoy fish such as salmon, halibut, cod and haddock for their contributions of protein and vitamin B to the diet. The American Heart Association recommends grilling, roasting or boiling fat-free fish to reduce the complications of diabetes, such as heart disease and weight gain.
Eggs are another source of protein of animal origin recommended by the ADA, provided they are cooked with little fat, or with nothing. Diabetics can eat vegetable tortillas to increase the levels of vitamins and minerals, such as iron and vitamin B, from eggs. Avoid the consumption of fatty cheese and fill tortillas with tomato or cooked spinach to obtain large amounts of antioxidant vitamins A, C and E with only a handful of vegetables.
Vegetables as garnish
For diabetics, sweet potatoes are top choices among the list of starchy vegetables, as they contain plenty of fiber, vitamin A, and potassium. The ADA notes that, although their taste is sweet, sweet potatoes release glucose into the bloodstream more slowly than other varieties of potatoes.
Among the vegetables without starch, the sky is the limit, since most provide high fiber content and low fat and sugar content that diabetics need.The nutritious vegetables include romaine lettuce, broccoli, cauliflower and kale.