According to the American Diabetes Association, there is no such thing as a “diabetic diet.” They have said that many different diet plans focused on senior nutrition can be healthy and beneficial for people with diabetes, as long as they include non-starchy vegetables and limited refined carbohydrates and sugar.
A Diabetic-Friendly Food List
As you prepare to go to the market, carry this list of foods that will help you put together delicious and nutritious meals that will help manage your diabetes:
- Leafy greens such as collards, spinach, and kale are full of vitamins and minerals, and they’re low in calories and carbs
- Broccoli has only 27 calories per half-cup serving and is full of nutrients such as vitamin C and magnesium
- Summer squash contains antioxidants and fiber that may help stabilize blood sugar and insulin levels
- Arugula, lettuce, and celery have high nitrate concentrations
- Carrots, beets, Brussels sprouts, and avocado are all high-fiber veggies
- Citrus fruits such as oranges, grapefruit, clementine, and lemon are high in fiber, vitamin C, folate, and potassium
- Berries such as blueberries, strawberries, and blackberries are all packed with antioxidants, vitamins, and fiber. They’re also a great way to satisfy your sweet tooth
- Tomatoes contain vital nutrients like vitamin C, vitamin E, and potassium
- Stone fruits such as peaches, cherries, and apricots are sweet, delicious, and full of fiber
- Fatty fish such as salmon, mackerel, trout, and tuna are packed with omega-3 fatty acids, which may help reduce the risk of heart disease and inflammation. The American Diabetes Association Standards of Medical Care recommends eating fish (mainly fatty fish) twice a week for people with diabetes
- Lean poultry such as skinless chicken is versatile, flavorful, and healthy. Try replacing hamburger meat with ground turkey for favorites like burgers and meatloaf
- Legumes such as kidney, black, and pinto beans have fiber, magnesium, and potassium. Beans may be higher in carbs than meat but offer as much protein, minus the saturated fat
Whole grains and starches:
- Sweet potatoes can be used like regular potatoes but are full of vitamins. Try baked sweet potato fries, mashed sweet potatoes, or even a vinegar-based sweet potato salad
- Brown rice is versatile and delicious
- Quinoa is an excellent source of fiber and can be used as a side, in salads, or as the base of a bowl
- Barley and faro are two ancient grains full of B vitamins, iron, and folate
4 Delicious, Healthy Meals
Using the list of diabetic-friendly foods, you can put together some meals that are not only beneficial for you physically, but they’re just plain tasty. If there are items on the list that you absolutely detest eating – don’t eat them. There are plenty of other choices here, and you should enjoy what you put on your plate.
- Breakfast: Two scrambled eggs, one piece of whole-wheat toast with a pat of butter and one tablespoon of strawberry preserves.
- Lunch: A skinless chicken breast (5 oz.), one serving of black beans, two slices of tomato (add ½ tbsp. of low-fat Miracle Whip if you’d like), a cup of fresh strawberries lightly sugared for dessert.
- Dinner: 5 oz. of grilled salmon, one cup of steamed broccoli, one serving of brown rice, a garden salad with cucumbers, tomatoes, carrots, and a low-fat salad dressing.
- A well-deserved snack: peanut butter and whole-grain crackers, Greek yogurt with berries and granola, or trail mix with almonds and dried fruit.
Enjoy cooking and eating these delicious meals with friends and family. These are foods most everyone enjoys.
Who said diabetic eating can’t be fun!
AmeriCare Plus Can Help!
AmeriCare Plus offers many services to families caring for loved ones, including healthy home-cooked meals and nutrition management. We also provide companionship, light housekeeping, transportation for appointments and social outings, and more for seniors throughout the state of Virginia.
Visit us online to find a location near you or call us today at (844) 407-CARE(2273). We’re here to help.
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