If you have diabetes or prediabetes, your culinary freedom may feel somewhat restricted. Weight scales, measuring cups, and counting calories can make your diabetic diet plan look more like a math equation than an opportunity to enjoy life and exercise your creativity. With foods like white bread, refined pasta, red meat, trans fats, and packaged food discouraged from your diabetes diet menu, it may seem like there is left to eat.
I recommend the following superfoods, which are rich in vitamins and antioxidants, to create a diabetic diet plan for weight loss:
- Beans: Protein is an important part of an effective diabetic diet, and a half cup of beans provides the same amount of protein as an ounce of meat, but without saturated fat. The fiber in beans also helps to prevent disease. A daily consumption of beans can lower your blood pressure and improve your blood sugar. Try a variety of beans to keep your meals fun.
- Berries: Berries offer so much more than a sweet snack. In particular, raspberries, cranberries, and blueberries contain anthocyanins, which can reduce your risk of type 2 diabetes.
- Citrus fruit: To make sure you are receiving daily doses of potassium, folate, fiber, and vitamin C and A, choose fruits such as lemons, grapefruits, and oranges. These fruits can be enjoyed plain or as part of a salad.
- Fatty fish: The Dietary Guidelines for Americans recommends eating fish twice a week to help you build healthy eating habits. Not only is fish low in saturated fat, but fatty fish such as salmon and albacore tuna are rich in omega-3 fatty acids that help reduce the risk of abnormal heartbeat.
- Healthy fats: Foods such as avocados, peanut butter, sesame seeds, and olive oil are fats can create some delicious and healthy home cooked meals because they help lower bad cholesterol and protect your heart. The American Journal of Clinical Nutrition found in 2008 that women