Foods that Provide Energy for Diabetics and Important advices for a Good Diet

• Rabab Ahmed
• 02/11/2020
• 1318
• 3,467

Diabetes is one of the chronic metabolic diseases that leads to high blood sugar, there are many methods that can be used to control this disease and one of the best of these methods is to regulate the diet for diabetics, as there are some foods that help to provide energy for these patients. 

The high level of sugar in the body continuously exposes the person to an imbalance in some of the functions of the organs, including the kidneys, heart, arteries, eyes and nerves, and the regulation of eating is worth protecting against all these health problems. 

Here are the most important foods that provide energy for diabetics, which are: 

1. Spinach

Spinach has many health properties, making it one of the most important foods that provide energy for diabetics due to its low calories in addition to its anti- oxidant capabilities. Some studies have shown a 14% reduction in the development of type 2 diabetes when eating leafy vegetables such as spinach. 

2. Dark chocolate

Dark chocolate is known for its high content of flavonoids and other antioxidants, which makes it one of the best foods that work to fight insulin, increase insulin sensitivity, and decrease cravings for food and sweets, and helps reduce the chances of heart disease and blood pressure problems.

3. Beans

Beans are distinguished by their high content of fiber, which is known to be able to manage glucose uptake, and recent research has shown that legumes are able to reduce the risk of stroke and regulate the release of insulin in the body, making it a major support for diabetics.

4. The Garlic 

Although its direct effect on diabetes is somewhat unclear, it is known that garlic can help reduce cholesterol in the blood and reduce the chances of developing blood clots, as well as its ability to reduce the risk of stroke, and all of these risks can to have complications due to diabetes.

5. Fish

Fish are characterized by containing omega- 3, which works to reduce the risk of heart disease, which is one of the most important complications of diabetes. In addition, you can get omega- 3 through salmon, mackerel and herring. 

6. Berries

Berries are among the most important foods that provide energy to diabetics, as they contain some antioxidants such as anthocyanin’s, which are known to be able to control type 2 diabetes.

7. Egg whites

There is no doubt that egg whites are a healthy protein, very low in carbohydrates, and this means that it does not affect blood sugar and also helps you prevent the type 2 diabetes.

8. Oatmeal

Oatmeal is characterized by containing a high amount of soluble fiber that helps reduce feelings of hunger and works to prevent the absorption of carbohydrates, which helps to maintain blood sugar levels as one of the most important foods that provide energy for diabetics. 

The following points should be taken into consideration: 

• All major meals should contain a fixed, fixed amount from the six food groups according to your daily caloric needs. The quantity can be adjusted according to the results of a blood glucose analysis and by weight change.

• The results of this diet will be clear and tangible when followed regularly and continuously. 

• Eating right for you as a diabetic is also appropriate and healthy for all family members. Replacement units are calculated for each individual according to their caloric need.

• You should follow this diet with your doctor and dietitian.

Important strategies to start and stick to your diet:

At first, you may find it difficult to stick to a new diet, which is not surprising since change is always difficult. However, a few steps may help you overcome the difficulty of the first stage:

• Make the change in your eating system gradually; do not try to make all changes once. This may take longer, but the change will be fixed. For example, if you are used to consuming whole milk, start with changing to 2% creamy milk, then 1%, then skimmed. In addition, if you are used to adding sugar to tea or coffee, start by reducing the amount of sugar half a tablespoon every week until you dispense with adding sugar completely.

• Set reasonable and short- term goals: For example, if losing weight is your goal, set a goal for you to lose 1 kilogram every two weeks.

• Reward yourself, when you achieve any of your goals , for example, buy yourself a gift such as a piece of clothing you want or a bouquet of flowers (not a piece of candy), buy a book, or visit a friend. 

• Measure the weight or size of the food, it is best at first to use the scale, cup, or spoon, and then you can estimate the size and quantity of the food by looking - especially when you are outside the home - so that it does not exceed the amount you are allowed to eat.

• You should know that some foods become smaller after cooking, such as meat and vegetables, while starchy materials increase in size after cooking, so you must consider whether the amount you are allowed to eat must be measured before or after cooking.